Up & Down You Go
In this workout, you will perform all the exercises multiple rounds through. Each round of the workout you will increase your reps by 2 until you get to 10 reps and then you will start working your way back down. Start with 2 reps on every exercise in round 1, then in round 2 perform 4 reps on every exercise, then 6 reps every exercise, and continuing this pattern of increasing reps each round until you get to the round of 10 reps on every exercise. You will then work your way back down the ladder; 8 reps every exercise, 6 reps every exercise and so on until you get to the last round of 2 reps again. If an exercise has a right and left, perform half the reps on each side. For those of you that want a little extra challenge, you can perform the total reps on each side rather than cutting them in half. Good luck!
2-4-6-8-10-8-6-4-2 Rep Ladder Workout
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Perform a deadlift explosively with good posture and drive the weights upward toward your chest.
Spread your feet wide and squat up and down with feet tracking over your toes.
SIDE SHUFFLE 3 STEPS
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
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)
Lay face down and lift hands and legs off ground repeatedly.
LEG LIFT PUSH-UP
Lift a leg off the ground as you go downward in a push-up.
ROTATIONAL SQUAT JUMP
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
1 ARM SNATCH
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.