May 10-16, 2020
Super Ladder
This workout should leave you a sweaty mess at the end. It is a 1,000 rep ladder workout. Start with exercise 1 for 50 reps, then exercise 2 for 75 reps. Continue in this pattern until you get to the 150 rep exercise. You will then start to make your way back down the ladder with a new set of exercises until you reach 50 reps again. All the reps indicated are total reps. If an exercise has a right and left, split the reps and perform half the reps on each side.
50 – 150 – 50 Ladder Workout (1,000 Total Reps)
50- Under leg side lunge
75- Wide / narrow squat jump
100- Staggered push-up
125- Square drill center split corners
150- Side plank knee to elbow
150- Reverse lunge
125- Square drill forward / backward
100- Alternating arm row
75- Toe touch crunch
50- Sit outs
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50 reps
UNDER LEG SIDE LUNGE
TIPS:
Lunge to the side and pass the weight under the lead leg.
75 reps
WIDE NARROW SQUAT JUMP
TIPS:
Alternate wide and narrow foot stance with squat jumps.
100 reps
STAGGERED PUSH-UP
TIPS:
Stagger one hand slightly in front of the other performing a push-up.
125 reps
SQUARE DRILL CENTER SPLIT CORNERS
TIPS:
Alternate feet together and feet split apart toward opposite directions.
150 reps
SIDE PLANK KNEE TO ELBOW
TIPS:
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.
150 reps
REVERSE LUNGE
TIPS:
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
125 reps
SQUARE DRILL FORWARD BACKWARD
TIPS:
Hop with feet wide to narrow to wide again moving in forward / backward direction.
100 reps
ALT ARM ROW
TIPS:
Keep back flat and alternate rows right and left hand.
75 reps
TOE TOUCH CRUNCH
TIPS:
With feet in air laying on your back, reach your hands toward your feet.
50 reps
SIT-OUTS
TIPS:
Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.