Ladder Workout

Ladder Total Body Workout

Time: 45 Minutes

Equipment: light/medium weights, water

WHAT IS A LADDER? – A ladder workout is training where you perform one or more exercises with ascending and descending repetition pattern.  Ladders are awesome for muscular endurance and conditioning to help you increase your training ability without compensating form or technique.

With each set you will complete the first exercise following the sequence of reps 4, 6, 8, 10 and then back down 10, 8, 6, 4. Ex. Tricep kick back w/side arm bicep & calf raises………. 4 tricep kick backs, then side arm bicep curls with calf raises. Continue with 6, 8, 10 and back down the ladder.

WarmUp: repeat each exercise 10 times for 3-4 rounds. 

1. jack to straight leg reach
2. squat jump
3. push up
4. squat butt kick 

Set 1.

• Runners lunge
• Tri cep kick back w/ side arm bicep and calf raises
• Back fly w/shoulder press

Set 2.

1 minute each

• Plank, mountain climbers
• Plank on elbows, toes down, pull forward on elbows and push back
• Hold plank alternating knees to outside of elbow. Right knee touches outside right elbow, left knee touches outside left elbow

SET 3

• Plank jacks to squats – 4 plank jacks, hold 4 count deep squat… 6 plank jacks, hold 6 count deep squat..etc
• Deep squats side to side – 4 squats to right, 4 squats to left, 6 squats to right, 6 squats to left… continue to 10
• Chest press with alternating chest fly
• Tricep over head w/alternating squat and front arm raise                                                             

SET 4

1 minute each

• Supine Russian twist
• Plank switch and hold each side 30 sec each

SET 5

• Runners lunge
• Tricep dips
• Push with shoulder alternating shoulder taps
• Hammer curls with alternating standing back fly

SET 6

• Plank jack to squat
• Upright row with tri cep kick back or straight arm press tri cep
• Push up with renegade row

Bring heart rate down by walking around, drinking water before lowering down to the floor for abdominal exercises.

ABS: 12 reps of 3-4 rounds

1. abdominal crunch
2. bicycle
3. lower ab scissors
4. lower ab straight leg switch