July 7-13, 2019
The Flip Flop
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
FORWARD LUNGE AND REACH
Lunge forward and reach your weights toward your feet hinging from the hips.
PLANK OPPOSITE ARM AND LEG LIFT
Perform a plank and alternate lifting opposite arm and leg. How high you lift doesn’t matter, just get them off the ground.
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
HIGH PLANK FLY
Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.
Use your legs to help your arms push your weights overhead in one movement.
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.
Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.