ALTERNATING LADDERS

This workout is a series of alternating ladders consisting of 2 exercises. Perform a superset with exercises 1A and 1B.  Exercise 1A will move from 10 reps down to 1 rep and exercise 1B will move from 1 rep up to 10 reps. Each time through the superset you will decrease exercise A by a rep and increase exercise B by a rep. If the exercise has a right and left side, perform the number of reps on each side.

10 to 1 and 1 to 10

For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.

1A

DEADLIFT

TIPS:

Hinge from the hips lowering weight toward shins then stand back up.

1B

NARROW PUSH-UP

TIPS:

Perform a push-up with core engaged and hands inside of shoulder width.

2A

FORWARD LUNGE AND REACH

TIPS:

Lunge forward and reach your weights toward your feet hinging from the hips.

2B

HIGH PLANK ROW

TIPS:

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

3A

SQUAT AND OVERHEAD PRESS

TIPS:

Squat and then press weights overhead when returning to standing.

3B

JUMPING JACKS

Your high school gym class favorite.

4A

BURPEE

TIPS:

To modify the burpee, perform without push-up at bottom or without the jump.

4B

SIDE PLANK KNEE TO ELBOW

TIPS:

From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.

5A

1 LEG GLUTE BRIDGE

TIPS:

Lay on your back with one leg in the air. Bridge your hips upward.

5B

SIDE CRUNCH

TIPS:

Use your core to crunch upward on your side.