October 20-26, 2019
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 to 10 Rep Ladder Workout
100- Square drill hop scotch 2 foot
90- High plank knee to elbow
80- Wide narrow squat jump
70- Plank to push-up
60- Side lunge and reach
50- Bent over rev. fly
40- 1 arm kettle swing
30- Squat and overhead press
10- Forward backward run
SQUARE DRILL – HOP SCOTCH 2 FEET
Hop feet apart and then together.
HIGH PLANK KNEE TO ELBOW
Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
PLANK TO PUSH-UP
Keep back flat and move from elbows to hands.
SIDE LUNGE AND REACH
Step sideways and lunge down reaching your weights toward your ankle.
BENT OVER REVERSE FLY
Hinge forward from the hips, raise arms out to side squeezing shoulder blades together.
1 ARM KETTLE SWING
Use your hips to swing your your arm up to shoulder level with the weight.
SQUAT AND OVERHEAD PRESS
Squat and then press weights overhead when returning to standing.
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.