Sep 28 – Oct 3, 2020
Every 2 Counts
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.
2-4-6-8-10-8-6-4-2 Ladder Workout
1- Hover squat
2- Forward backward run
3- Push press
4- 1 Arm kettle swing
5- Reverse lunge
6- High plank row
7- 1 leg deadlift
8- Side plank hip lifts
9- Burpee broad jump
Hover from side to side keeping your torso upright and staying low.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
Use your legs to help your arms push your weights overhead in one movement.
1 ARM KETTLE SWING
Use your hips to swing your your arm up to shoulder level with the weight.
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
HIGH PLANK ROW
Hold the top of a push-up position and row DB’s up toward chest alternating right and left.
1 LEG DEADLIFT
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.
BURPEE BROAD JUMP
Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.
Lay face down and lift hands and legs off ground repeatedly.