This workout is a series of alternating ladder supersets. Each superset contains 2 exercises which you will aternate back and forth. Start with exercise 1A for 10 reps, then perform exercise 1B for 1 rep. Next round, perform exercise 1A for 9 reps and 1B for 2 reps. Then 1A for 8 reps and 1B for 3 reps. Continue this pattern of 10 to 1 on the A exercise and 1 to 10 on the B exercise. After completing the first set, perform the second set in the same fashion. If an exercise has a right and left side to it, make sure to perform the indicated reps on each side.
10 to 1 and 1 to 10 Rep Ladder Workout
1A- Kettle swing
1B- Shoulder tap push-up
2A- Crossover lunge
2B- High plank DB row
3A- 1 leg squat
3B- Push press
4A- Burpee no push-up
4B- Run forward / backward
5A- Side plank hip lift
5B- Alt suitcase crunch
Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
SHOULDER TAP PUSH-UP
Perform a push-up with core tight and then tap one hand on the opposite shoulder at the top of the push-up.
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
HIGH PLANK ROW
Hold the top of a push-up position and row DB’s up toward chest alternating right and left.
SINGLE LEG SQUAT
Stand on 1 leg and squat up and down.
Use your legs to help your arms push your weights overhead in one movement.
BURPEE NO PUSH-UP
Perform a burpee without a push-up.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.
ALT SUITCASE CRUNCH
Alternate lifting right and left leg up with sit-ups.