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

9- X-ups

10- Side shuffle 3steps

11- Side leg lift

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01

DROP STEP SQUAT

TIPS:

Drop step and squat down with hips symmetric between feet.

02

1/2 TURKISH GET-UP

TIPS:

Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.

03

STAGGERED JUMP SQUAT

TIPS:

Stagger your feet slightly with feet hip width apart. Jump up and down alternating feet in front.

04

CROSSOVER OVERHEAD PRESS

TIPS:

Punch overhead with your weights across your body. You can twist and pivot your hips as you go.

05

HIGH PLANK ROW

TIPS:

Hold the top of a push-up position and row DB’s up toward chest alternating right and left.

06

SUMO DEADLIFT

TIPS:

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.

07

SUPERMAN PUSH-UP

TIPS:

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.

08

OVERHEAD SIDE LUNGE

TIPS:

With hands overhead, step sideways lunging down with the lead leg while keeping the trail leg straight.

09

X-UPS

TIPS:

Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.

10

SIDE SHUFFLE 3 STEPS

TIPS:

Stay low and shuffle side to side in whatever amount of space you have in your workout area.

11

SIDE LEG LIFT

TIPS:

Lay on your side and lift your leg in the air.