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
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Hinge from the hips lowering weight toward shins then stand back up.
Perform a push-up with core engaged and hands inside of shoulder width.
FORWARD LUNGE AND REACH
Lunge forward and reach your weights toward your feet hinging from the hips.
HIGH PLANK ROW
Hold the top of a push-up position and row DB’s up toward chest alternating right and left.
SQUAT AND OVERHEAD PRESS
Squat and then press weights overhead when returning to standing.
Your high school gym class favorite.
To modify the burpee, perform without push-up at bottom or without the jump.
SIDE PLANK KNEE TO ELBOW
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.
1 LEG GLUTE BRIDGE
Lay on your back with one leg in the air. Bridge your hips upward.
Use your core to crunch upward on your side.