August 11-17, 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 Ladder Workout
1- overhead reverse lunge
2- 1 leg deadlift
3- diagonal chop
4- 2 arm row
5- burpee DB curl
6- carioca 3-step
7- side lunge
8- side plank knee to elbow
OVERHEAD REVERSE LUNGE
Hold hands overhead and step straight backward into a lunge. Alternate right and left legs.
1 LEG DEADLIFT
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
Rotate hips and torso lowering into a squat position. Stand back up rotating hips and torso as you lift your weight over shoulder. Perform equal amounts right and left.
2 ARM ROW
Hinge forward from the hips and row both weights upward toward the chest. Back flat.
BURPEE & DB CURL
Perform a burpee holding onto weights, curl the weights at the top of the burpee
CARIOCA 3 STEPS
Perform a grapevine style step moving side to side in close quarters.
Step sideways and lunge down keeping hips back. Alternate right and left. Hold weight if possible.
SIDE PLANK KNEE TO ELBOW
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.
Laying face down, lift your arms up in a T, then a Y, and then an I.
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.