July 14-20, 2019
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 Rep Ladder Workout
Hinge from the hips lowering weight toward shins then stand back up.
Hover from side to side keeping your torso upright and staying low.
Perform a push-up and rotate and reach one arm toward ceiling at top.
Laying face down, lift your arms up in a T, then a Y, and then an I.
ALT. SINGLE LEG SQUAT JUMP
Stand on 1 leg and squat down and jump up keeping good knee alignment.
BURPEE MOUNTAIN CLIMBER
Perform a burpee and then a mountain climber at the bottom before returning to standing.
Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.
LUNGE HOLD CURL PRESS
8 reps each, while holding a lunge stance, curl and press your weights overhead.
CARIOCA 3 STEPS
Perform a grapevine style step moving side to side in close quarters.
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.