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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1A
SQUAT AND OVERHEAD PRESS
TIPS:
Squat and then press weights overhead when returning to standing.
1B
WIDE SKIP IN PLACE
TIPS:
Skip with wide feet.
2A
DEADLIFT
TIPS:
Hinge from the hips lowering weight toward shins then stand back up.
2B
SKATER HOPS SIDE TO SIDE
TIPS:
Hop from one foot to the other bending down in a squat position on each leg.
3A
NARROW PUSH-UP
TIPS:
Perform a push-up with core engaged and hands inside of shoulder width.
3B
SIDE BRIDGE ROW
TIPS:
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)
4A
KETTLE SWING
TIPS:
Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
4B
HOVER SQUAT
TIPS:
Hover from side to side keeping your torso upright and staying low.
5A
X-UPS
TIPS:
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.
5B
RUSSIAN TWIST
TIPS:
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.