May 24- May 30, 2020
Meet In The Middle
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 & 1 to 10 Rep Alternating Ladders
1A- Kettle swing
1B- Split squat jump
2A- High plank row
2B- Drop step overhead press
3A- Square drill: alternating clock jumps
3B- Burpee no push-up
4A- Deadlift curl press
4B- Plank leg lift
5A- V-ups
5B- Superman
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1A
DEADLIFT CURL & PRESS
TIPS:
Keep back flat hinging from hips, curl and press weights overhead at top.
1B
SPLIT SQUAT JUMP
TIPS:
From a lunge position jump in the air repeatedly.
2A
HIGH PLANK ROW
TIPS:
Hold the top of a push-up position and row DB’s up toward chest alternating right and left.
2B
DROP STEP OVERHEAD PRESS
TIPS:
Drop step backward and press your DB overhead.
3A
SQUARE DRILL – ALTERNATING CLOCK JUMPS
TIPS:
Alternating jumping in a clockwise and then counterclockwise direction around a square taped on the ground.
3B
BURPEE NO PUSH-UP
TIPS:
Perform a burpee without a push-up.
4A
DEADLIFT CURL & PRESS
TIPS:
Keep back flat hinging from hips, curl and press weights overhead at top.
4B
PLANK LEG LIFTS
TIPS:
Hold your body straight as a board while alternating leg lifts right and left.
5A
V-UPS
TIPS:
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.
5B
SUPERMANS
TIPS:
Lay face down and lift hands and legs off ground repeatedly.