CRYIN’ TO DADDY

This workout is a ascending and descending ladder circuit by 2’s. Start with 2 reps on every exercise. Next, 4 reps on every exercise. Then, 6 reps on every exercise. Continue this pattern until doing a round of 10 reps every exercise. Once you hit 10 reps, you will then start to work your way back down the ladder, 8 reps per exercise, 6 reps per exercise and so on. You will finish the workout when you hit the round of 2 reps per exercise again. If an exercise has a right and left side to it, perform half the reps on each side.

2-4-6-8-10-8-6-4-2 Ladder Workout

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01

FORWARD BACKWARD RUN

TIPS:

Run forward and backward 3 steps each.

02

OVERHEAD SIDE LUNGE

TIPS:

With hands overhead, step sideways lunging down with the lead leg while keeping the trail leg straight.

03

PLANK TO PUSH-UP

TIPS:

Keep back flat and move from elbows to hands.

04

SUITCASE CRUNCH

TIPS:

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

05

SKATER HOPS SIDE TO SIDE

TIPS:

Hop from one foot to the other bending down in a squat position on each leg.

06

ROTATIONAL SQUAT JUMP

TIPS:

Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.

07

1 ARM, 1 LEG ROW

TIPS:

Hinge from the hips and row with the opposite hand as the foot you are standing on.

08

SIDE PLANK HIP LIFTS

TIPS:

From a side plank position, drop hips toward floor and raise back up to neutral position.

09

LUNGE HOLD CURL PRESS

TIPS:

8 reps each, while holding a lunge stance, curl and press your weights overhead.

10

ALT. SUPERMANS

TIPS:

Alternate lifting opposite arm and leg while laying face down.