Round By Round
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.
10 to 1 Rep Ladder Workout
1- 1/2 turkish get-up
2- Split squat
3- Curl and crossover press
4- Sumo deadlift
5- Forward chop
6- Suitcase crunch
7- Wide mountain climber
8- Leg lift push-up
9- Square drill alt. clock jumps
1/2 TURKISH GET-UP
Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.
Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
CURL AND CROSSOVER OVERHEAD PRESS
Curl weight upward and then press punch upward across body, then repeat on other side.
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.
Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.
Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.
WIDE MOUNTAIN CLIMBER
From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.
LEG LIFT PUSH-UP
Lift a leg off the ground as you go downward in a push-up.
SQUARE DRILL – ALTERNATING CLOCK JUMPS
Alternating jumping in a clockwise and then counterclockwise direction around a square taped on the ground.
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.