April 26- May 2, 2020
Inverse
This workout is a series of alternating ladder supersets. Each superset contains 2 exercises which you will aternate back and forth. Start with exercise 1A for 10 reps, then perform exercise 1B for 1 rep. Next round, perform exercise 1A for 9 reps and 1B for 2 reps. Then 1A for 8 reps and 1B for 3 reps. Continue this pattern of 10 to 1 on the A exercise and 1 to 10 on the B exercise. After completing the first set, perform the second set in the same fashion. If an exercise has a right and left side to it, make sure to perform the indicated reps on each side.
10 to 1 and 1 to 10 Rep Ladder Workout
1A- Forward lunge and reach
1B- Plank opposite arm leg lift
2A- Wide narrow squat jump
2B- High plank fly
3A- Push press
3B- Alt arm row
4A- Kettle swing
4B- Skater hope side to side
5A- Side plank hip lifts
5B- suitcase crunch
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1A
FORWARD LUNGE AND REACH
TIPS:
Lunge forward and reach your weights toward your feet hinging from the hips.
1B
PLANK OPPOSITE ARM AND LEG LIFT
TIPS:
Perform a plank and alternate lifting opposite arm and leg. How high you lift doesn’t matter, just get them off the ground.
2A
WIDE NARROW SQUAT JUMP
TIPS:
Alternate wide and narrow foot stance with squat jumps.
2B
HIGH PLANK FLY
TIPS:
Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.
3A
PUSH PRESS
TIPS:
Use your legs to help your arms push your weights overhead in one movement.
3B
ALT ARM ROW
TIPS:
Keep back flat and alternate rows right and left hand.
4A
KETTLE SWING
TIPS:
Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
4B
SKATER HOPS SIDE TO SIDE
TIPS:
Hop from one foot to the other bending down in a squat position on each leg.
5A
SIDE PLANK HIP LIFTS
TIPS:
From a side plank position, drop hips toward floor and raise back up to neutral position.
5B
SUITCASE CRUNCH
TIPS:
Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.