November 17-23, 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 – 10 Rep by 10 Ladder Workout
90- Plank leg lifts
80- Hover squat
70- 1 arm, 1 leg row
60- Stagger push-up
50- Kettle swing
40- Side plank knee to elbow
30- Skater hop front to back
20- Alt. v-ups
10- Glute bridge
PLANK LEG LIFTS
Hold your body straight as a board while alternating leg lifts right and left.
Hover from side to side keeping your torso upright and staying low.
1 ARM, 1 LEG ROW
Hinge from the hips and row with the opposite hand as the foot you are standing on.
Stagger one hand slightly in front of the other performing a push-up.
Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
SIDE PLANK KNEE TO ELBOW
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.
SKATER HOPS FRONT TO BACK
Hop from one foot to the other forward and then backward.
Laying flat on your back reach both hands toward one foot performing a sit-up at the same time. Lower down and repeat on other side.
Laying on your back lift your hips into the air with core tight.