September 1-7, 2019
Two By Two
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
9- T-Y-I
10- v-ups
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01
OVERHEAD REVERSE LUNGE
TIPS:
Hold hands overhead and step straight backward into a lunge. Alternate right and left legs.
02
1 LEG DEADLIFT
TIPS:
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
03
DIAGONAL CHOP
TIPS:
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.
04
2 ARM ROW
TIPS:
Hinge forward from the hips and row both weights upward toward the chest. Back flat.
05
BURPEE & DB CURL
TIPS:
Perform a burpee holding onto weights, curl the weights at the top of the burpee
06
CARIOCA 3 STEPS
TIPS:
Perform a grapevine style step moving side to side in close quarters.
07
SIDE LUNGE
TIPS:
Step sideways and lunge down keeping hips back. Alternate right and left. Hold weight if possible.
08
SIDE PLANK KNEE TO ELBOW
TIPS:
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.
09
T-Y-I
TIPS:
Laying face down, lift your arms up in a T, then a Y, and then an I.
10
V-UPS
TIPS:
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.