Sep 28 – Oct 3, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

CLIMB MT. RAINIER

In this workout, you still start with 10 reps of the first exercise, move to the second exercise for 20 reps, next exercise 30 reps and so on until you reach the top of the ladder set at 100 reps. If there is a right and left side to an exercise, complete half the reps on each side.

10 to 100 Reps Ladder Workout

10x Turkish get-ups

20x burpee broad jumps

30x deadlift curl and press

40x sit-outs

50x crossover lunge

60x staggered push-up

70x rotationl squat jump

80x 2 arm 1 leg row

90x alt. v-ups

100x side lunge

For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.

10 reps

TURKISH GET-UPS

TIPS:

Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.

20 reps

BURPEE BROAD JUMP

TIPS:

Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.

30 reps

DEADLIFT CURL & PRESS

TIPS:

Keep back flat hinging from hips, curl and press weights overhead at top.

40 reps

SIT-OUTS

TIPS:

Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.

50 reps

CROSSOVER LUNGE

TIPS:

Step forward crossing one leg in front of the other. Make sure to take a long step forward.

60

STAGGERED PUSH-UP

TIPS:

Stagger one hand slightly in front of the other performing a push-up.

70 reps

ROTATIONAL SQUAT JUMP

TIPS:

Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.

80 reps

2 ARM 1 LEG ROW

TIPS:

Stand on one leg and hinge from the hips. Keep back flat and row arms up and down.

90 reps

ALT V-UPS

TIPS:

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.

100 reps

SIDE LUNGE

TIPS:

Step sideways and lunge down keeping hips back. Alternate right and left. Hold weight if possible.