November 10-16, 2019
Bottom To Top To Bottom
This workout is a ladder set of even numbers. Start with doing 2 reps of every exercise, then 4 reps of every exercise, then 6 reps of every exercise. Continue this pattern 2, 4, 6, 8, 10 up to 10 reps of every exercise. Then start your way back down the ladder…. 8, 6, 4, 2. If an exercise has a right and left side, perform half the reps on right and half the reps on left.
2, 4, 6, 8, 10, 8, 6, 4, 2 Ladder Workout
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Spread your feet wide with toes and knees pointing outward slightly. Hinge from the hips lowering your weight to mid shins. Keep your back flat.
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
Perform a push-up with core engaged. At the bottom of the push-up lift your arms and legs into the air before going back up.
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.
SIDE PLANK LEG LIFTS
Hold your body straight as a board and lift your top leg up and down. To modify… don’t lift your legs.
CURL AND CROSSOVER OVERHEAD PRESS
Curl weight upward and then press punch upward across body, then repeat on other side.
SKATER HOPS FRONT TO BACK
Hop from one foot to the other forward and then backward.
SIDE BRIDGE ROW
Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)
PRONE TUCK JUMPS
From a high plank position hop your feet forward and back.
PLANK LEG LIFTS
Hold your body straight as a board while alternating leg lifts right and left.