THE CRISS CROSS
This workout combines ascending and descending rep patterns. Start with set 1. Complete 10 reps of exercise A and then 1 rep of exercise B. Then perform 9 reps of A and 2 reps of B. Continue repeating A and B, but each time decreasing 1 rep from A (10 – 1) and increasing 1 rep to B (1 – 10). After set 1, move on to set 2 and perform in the same fashion. If an exercise has a right and left, perform the reps on both right and left sides (round of 10 = 10 reps right and 10 reps left).
10 to 1 and 1 to 10 Rep Ladder Workout
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SQUAT AND OVERHEAD PRESS
Squat and then press weights overhead when returning to standing.
WIDE SKIP IN PLACE
Skip with wide feet.
Hinge from the hips lowering weight toward shins then stand back up.
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.
Perform a push-up with core engaged and hands inside of shoulder width.
SIDE BRIDGE ROW
Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)
Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
Hover from side to side keeping your torso upright and staying low.
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.