FLIP FLOP

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- Sumo squat

1B- Wide push-up

2A- Drop step lunge

2B- Lawn mower row

3A- Deadlift

3B- Plank to push-up

4A- Carioca 3 step

4B- Square drill- hop scotch 1 foot

5A- Side plank leg lift

5B- Alt. v-ups

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1A

SUMO SQUAT

TIPS:

Spread your feet wide and squat up and down with feet tracking over your toes.

1B

WIDE PUSH-UP

TIPS:

Perform a push-up with core engaged and hands wider than shoulder width.

2A

DROP STEP LUNGE

TIPS:

Open the hips with a drop step and lunge toward the back leg.

2B

LAWN MOWER ROW

TIPS:

Hinge forward from the hips. Row your arm and pivot your hips as if starting a lawn mower.

3A

DEADLIFT

TIPS:

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

3B

PLANK TO PUSH-UP

TIPS:

Keep back flat and move from elbows to hands.

4A

CARIOCA 3 STEPS

TIPS:

Perform a grapevine style step moving side to side in close quarters.

4A

SQUARE DRILL – HOP SCOTCH 1 FOOT

TIPS:

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

5A

SIDE PLANK LEG LIFTS

TIPS:

Hold your body straight as a board and lift your top leg up and down. To modify… don’t lift your legs.

5B

ALT V-UPS

TIPS:

Laying flat on your back reach both hands toward one foot performing a sit-up at the same time. Lower down and repeat on other side.