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.