October 13-19, 2019
By 10’s
This workout is a descending ladder workout. Start with performing 100 reps of the first exercise, then 90 reps of the second exercise, the 80 reps and so on. Continue in this pattern until you get down to the last exercise of only 10 reps. Remember to split the reps half on each side if an exercise has a right and left side to it.
100 Reps to 10 Reps Ladder Workout
100- Toe touch crunch
90- Crossover lunge
80- Wide push-up
70- Sumo squat
60- High plank fly
50- 1 arm kettle swing
40- Square drill- alt diagonal corners
30- Alt suitcase crunch
20- Burpee
10- Glute bridge
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100 reps
TOE TOUCH CRUNCH
TIPS:
With feet in air laying on your back, reach your hands toward your feet.
90 reps
CROSSOVER LUNGE
TIPS:
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
80 reps
WIDE PUSH-UP
TIPS:
Perform a push-up with core engaged and hands wider than shoulder width.
70 reps
SUMO SQUAT
TIPS:
Spread your feet wide and squat up and down with feet tracking over your toes.
60 reps
HIGH PLANK FLY
TIPS:
Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.
50 reps
1 ARM KETTLE SWING
TIPS:
Use your hips to swing your your arm up to shoulder level with the weight.
40 reps
SQUARE DRILL – ALT DIAGONAL CORNERS
TIPS:
Using a square taped on the ground, hop alternating each foot on diagonal corners.
30 reps
ALT SUITCASE CRUNCH
TIPS:
Alternate lifting right and left leg up with sit-ups.
20 reps
BURPEE
TIPS:
To modify the burpee, perform without push-up at bottom or without the jump.
10 reps
GLUTE BRIDGE
TIPS:
Laying on your back lift your hips into the air with core tight.