This workout should leave you a sweaty mess at the end. It is a 1,000 rep ladder workout. Start with exercise 1 for 50 reps, then exercise 2 for 75 reps. Continue in this pattern until you get to the 150 rep exercise. You will then start to make your way back down the ladder with a new set of exercises until you reach 50 reps again. All the reps indicated are total reps. If an exercise has a right and left, split the reps and perform half the reps on each side.
50 – 150 – 50 Ladder Workout (1,000 Total Reps)
50- Under leg side lunge
75- Wide / narrow squat jump
100- Staggered push-up
125- Square drill center split corners
150- Side plank knee to elbow
150- Reverse lunge
125- Square drill forward / backward
100- Alternating arm row
75- Toe touch crunch
50- Sit outs
UNDER LEG SIDE LUNGE
Lunge to the side and pass the weight under the lead leg.
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
Stagger one hand slightly in front of the other performing a push-up.
SQUARE DRILL CENTER SPLIT CORNERS
Alternate feet together and feet split apart toward opposite directions.
SIDE PLANK KNEE TO ELBOW
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
SQUARE DRILL FORWARD BACKWARD
Hop with feet wide to narrow to wide again moving in forward / backward direction.
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
TOE TOUCH CRUNCH
With feet in air laying on your back, reach your hands toward your feet.
Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.