Countdown To 2019

This workout is a ladder circuit starting at 10 reps and finishing at 1 rep per exercise. Start by performing 10 reps on every exercise. The second round through the set, perform 9 reps on every exercise. Then 8 reps per exercise. Continue this pattern until completing the last round of the circuit at 1 rep per drill. If an exercise has a right and left side to it, perform the indicated reps on each side.

Ladder Circuit: 10 reps to 1 rep

1- overhead squat

2- forward chop

3- single leg squat

4- 1 arm, 1 leg row

5- high plank knee to elbow

6- deadlift

7- curl and press

8- plank t0 push-up

9- square drill crossover

10- square drill hop scotch 1 foot

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01

OVERHEAD SQUAT

TIPS:

Keep hands overhead while you squat up and down. Keep your heels down and torso upright.

02

FORWARD CHOP

TIPS:

Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.

03

SINGLE LEG SQUAT

TIPS:

Stand on 1 leg and squat up and down.

04

1 ARM, 1 LEG ROW

TIPS:

Hinge from the hips and row with the opposite hand as the foot you are standing on.

05

HIGH PLANK KNEE TO ELBOW

TIPS:

Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.

06

DEADLIFT

TIPS:

Hinge from the hips lowering weight toward shins then stand back up.

07

CURL AND PRESS

TIPS:

Curl your weights upward and then press overhead all in one motion.

08

PLANK TO PUSH-UP

TIPS:

Keep back flat and move from elbows to hands.

09

SQUARE DRILL – CROSSUNDER STEP

TIPS:

Perform a crossunder step into the square and then proceed to move both feet outside the square.

10

SQUARE DRILL HOP SCOTCH- 1 FOOT

TIPS:

Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.