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