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
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
OVERHEAD SIDE LUNGE
With hands overhead, step sideways lunging down with the lead leg while keeping the trail leg straight.
PLANK TO PUSH-UP
Keep back flat and move from elbows to hands.
Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.
ROTATIONAL SQUAT JUMP
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
1 ARM, 1 LEG ROW
Hinge from the hips and row with the opposite hand as the foot you are standing on.
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.
LUNGE HOLD CURL PRESS
8 reps each, while holding a lunge stance, curl and press your weights overhead.
Alternate lifting opposite arm and leg while laying face down.