October 20-26, 2019
Haunted House
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
20- X-ups
10- Forward backward run
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100reps
SQUARE DRILL – HOP SCOTCH 2 FEET
TIPS:
Hop feet apart and then together.
90reps
HIGH PLANK KNEE TO ELBOW
TIPS:
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.
80reps
WIDE NARROW SQUAT JUMP
TIPS:
Alternate wide and narrow foot stance with squat jumps.
70reps
PLANK TO PUSH-UP
TIPS:
Keep back flat and move from elbows to hands.
60reps
SIDE LUNGE AND REACH
TIPS:
Step sideways and lunge down reaching your weights toward your ankle.
50reps
BENT OVER REVERSE FLY
TIPS:
Hinge forward from the hips, raise arms out to side squeezing shoulder blades together.
40reps
1 ARM KETTLE SWING
TIPS:
Use your hips to swing your your arm up to shoulder level with the weight.
30reps
SQUAT AND OVERHEAD PRESS
TIPS:
Squat and then press weights overhead when returning to standing.
20reps
X-UPS
TIPS:
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.
10reps
FORWARD BACKWARD RUN
TIPS:
Run forward and backward 3 steps each.