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
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
Spread your feet wide and squat up and down with feet tracking over your toes.
Perform a push-up with core engaged and hands wider than shoulder width.
DROP STEP LUNGE
Open the hips with a drop step and lunge toward the back leg.
LAWN MOWER ROW
Hinge forward from the hips. Row your arm and pivot your hips as if starting a lawn mower.
Hinge from the hips lowering weight toward shins then stand back up.
PLANK TO PUSH-UP
Keep back flat and move from elbows to hands.
CARIOCA 3 STEPS
Perform a grapevine style step moving side to side in close quarters.
SQUARE DRILL – HOP SCOTCH 1 FOOT
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.
SIDE PLANK LEG LIFTS
Hold your body straight as a board and lift your top leg up and down. To modify… don’t lift your legs.
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.