January 12-18, 2020
The Up Down
This workout is a ascending and descending ladder circuit by 2’s. Start with 2 reps on every exercise. Next, 4 reps on every exercise. Then, 6 reps on every exercise. Continue this pattern until doing a round of 10 reps every exercise. Once you hit 10 reps, you will then start to work your way back down the ladder, 8 reps per exercise, 6 reps per exercise and so on. You will finish the workout when you hit the round of 2 reps per exercise again. If an exercise has a right and left side to it, perform half the reps on each side unless otherwise indicated.
2-4-6-8-10-8-6-4-2 Ladder Workout
1- Drop step squat
2- DB push-up row
3- 1 arm snatch
4- Jump rope (multiply x 10… 20, 40, 60, 80…)
5- Side leg lift (each side)
6- Lunge and reach
7- Curl and press
8- Burpee side to side
9-Foward backward run
10- Side plank knee to elbow (each side)
DROP STEP SQUAT
Drop step and squat down with hips symmetric between feet.
DB PUSH-UP ROW
Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.
1 ARM SNATCH
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
04 (multiply by 10)
20, 40, 60, 80…
Just get after it…
05 (each side)
SIDE LEG LIFT
Lay on your side and lift your leg in the air.
FORWARD LUNGE AND REACH
Lunge forward and reach your weights toward your feet hinging from the hips.
CURL AND PRESS
Curl your weights upward and then press overhead all in one motion.
BURPEE SIDE TO SIDE
Perform a burpee and jump sideways back and forth with each rep.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
10 (each side)
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.