To 50 And Back

This workout is a ladder set starting at 10 reps working your way up to 50 reps and then back down to 10 reps. Perform the indicated reps on each exercise.  If an exercise has a right and left side to it, perform half the reps on each side. Try to complete 2-3 total rounds of the set for the entire workout.

10 to 50 to 10 Rep Ladder Workout

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10 reps

BURPEE & DB CURL

TIPS:

Perform a burpee with DB’s in your hands, at the top curl the DB’s instead of a jump.

20 reps

Y OVERHEAD PRESS

TIPS:

Press arms overhead making a Y at the top of the press.

30 reps

LUNGE STANCE FORWARD CHOP

TIPS:

Holding a lunge stance chop your arms forward  from hip to shoulder.

40 reps

STAGGERED SQUAT

TIPS:

Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.

50 reps

OVERHEAD JUMPING JACKS

TIPS:

Perform forward and backward motions overhead.

40 reps

1 ARM KETTLE SWING

TIPS:

Use your hips to swing your your arm up to shoulder level with the weight.

30 reps

DROP STEP SQUAT

TIPS:

Drop step and squat down with hips symmetric between feet.

20 reps

SIDE LEG LIFT

TIPS:

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

10 reps

BURPEE 1 LEG

TIPS:

Perform a burpee only using 1 leg, half the reps each side. To modify perform no push-up burpee with both legs