TEN AND BACK

This workout is an ascending and descending ladder set. The first round of the circuit you will perform 2 reps on every exercise. The second round, perform 4 reps on every exercise. Then 6 reps every exercise.  Continue this pattern until you hit 10 reps every exercise. Once you perform 10 reps on every exercise, start working your way back down the ladder. 8 reps, 6 reps, 4 reps, then 2 reps. Once you go all the way up and down the ladder, the workout is complete. If an exercise has a right and left side to it, perform half the reps on each side.

Ladder Workout 2-4-6-8-10-8-6-4-2

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01

SUMO DEADLIFT

TIPS:

Spread your feet wide with toes and knees pointing outward slightly. Hinge from the hips lowering your weight to mid shins. Keep your back flat.

02

SPLIT SQUATS

TIPS:

Stagger your feet as if doing a lunge. Then move up and down without moving your feet.

03

SUPERMAN PUSH-UP

TIPS:

Perform a push-up with core engaged. At the bottom of the push-up lift your arms and legs into the air before going back up.

04

DIAGONAL CHOP

TIPS:

Rotate hips and torso lowering into a squat position. Stand back up rotating hips and torso as you lift your weight over shoulder. Perform equal amounts right and left.

05

SIDE PLANK HIP LIFTS

TIPS:

From a side plank position, drop hips toward floor and raise back up to neutral position.

06

LUNGE HOLD CURL PRESS

TIPS:

8 reps each, while holding a lunge stance, curl and press your weights overhead.

07

SKATER HOPS FRONT TO BACK

TIPS:

Hop from one foot to the other forward and then backward.

08

HIGH PLANK ROW

TIPS:

Hold the top of a push-up position and row DB’s up toward chest alternating right and left.

09

PRONE TUCK JUMPS

TIPS:

From a high plank position hop your feet forward and back.

10

SIDE LEG LIFT

TIPS:

Lay on your side and lift your leg in the air.