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

10- X-ups

For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.

01

1/2 TURKISH GET-UP

TIPS:

Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.

02

SPLIT SQUATS

TIPS:

Stagger your feet as if doing a lunge. Then move up and down without moving your feet.

03

CURL AND CROSSOVER OVERHEAD PRESS

TIPS:

Curl weight upward and then press punch upward across body, then repeat on other side.

04

SUMO DEADLIFT

TIPS:

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.

05

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.

06

SUITCASE CRUNCH

TIPS:

Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.

07

WIDE MOUNTAIN CLIMBER

TIPS:

From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.

08

LEG LIFT PUSH-UP

TIPS:

Lift a leg off the ground as you go downward in a push-up.

09

SQUARE DRILL – ALTERNATING CLOCK JUMPS

TIPS:

Alternating jumping in a clockwise and then counterclockwise direction around a square taped on the ground.

10

X-UPS

TIPS:

Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.