UP ON THE ROOF TOP…
This workout is a ascending and descending ladder circuit by 2’s. Start with 2 reps on every exercise. Next, 4 reps on every exercise. Then, 6 reps on every exercise. Continue this pattern until doing a round of 10 reps every exercise. Once you hit 10 reps, you will then start to work your way back down the ladder, 8 reps per exercise, 6 reps per exercise and so on. You will finish the workout when you hit the round of 2 reps per exercise again. If an exercise has a right and left side to it, perform half the reps on each side.
2-4-6-8-10-8-6-4-2 Ladder Workout
1- Drop step squat
2- 1/2 turkish get-up
3- Stagger jump squat
4- Crossover overhead press
5- High plank row
6- Sumo deadlift
7- Superman push-up
8- Overhead side lunge
10- Side shuffle 3steps
11- Side leg lift
DROP STEP SQUAT
Drop step and squat down with hips symmetric between feet.
1/2 TURKISH GET-UP
Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.
STAGGERED JUMP SQUAT
Stagger your feet slightly with feet hip width apart. Jump up and down alternating feet in front.
CROSSOVER OVERHEAD PRESS
Punch overhead with your weights across your body. You can twist and pivot your hips as you go.
HIGH PLANK ROW
Hold the top of a push-up position and row DB’s up toward chest alternating right and left.
Spread your feet wide with toes and knees pointing outward slightly. Hinge from the hips lowering your weight to mid shins. Keep your back flat.
Perform a push-up with core engaged. At the bottom of the push-up lift your arms and legs into the air before going back up.
OVERHEAD SIDE LUNGE
With hands overhead, step sideways lunging down with the lead leg while keeping the trail leg straight.
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.
SIDE SHUFFLE 3 STEPS
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
SIDE LEG LIFT
Lay on your side and lift your leg in the air.