Ready Set Sweat
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
For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.
1A
DEADLIFT
TIPS:
Hinge from the hips lowering weight toward shins then stand back up.
1B
PUSH PRESS
TIPS:
Use your legs to help your arms push your weights overhead in one movement.
2A
ALT. SINGLE LEG SQUAT JUMP
TIPS:
Stand on 1 leg and squat down and jump up keeping good knee alignment.
2B
ALT ARM ROW
TIPS:
Keep back flat and alternate rows right and left hand.
3A
CROSSOVER LUNGE
TIPS:
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
3B
SQUARE DRILL CENTER SPLIT CORNERS
TIPS:
Alternate feet together and feet split apart toward opposite directions.
4A
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.
4B
SIT-OUTS
TIPS:
Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.
5A
CARIOCA 3 STEPS
TIPS:
Perform a grapevine style step moving side to side in close quarters.
5B
PLANK OPPOSITE ARM AND LEG LIFT
TIPS:
Perform a plank and alternate lifting opposite arm and leg. How high you lift doesn’t matter, just get them off the ground.