LADDER WORKOUT

LADDER WORKOUT

A Ladder workout starts out with 1 basic exercise and you climb toward the top adding exercises to the first basic exercise.

WARM UP– Repeat the following exercises 3-6 times.

• half burpee w/ side twist
• jack w/punch
• criss cross squat
• squat w/butt kick

BLOCK 1 – Format: exercise 1, exercise 1, add exercise 2. Exercise 1, 2, add exercise 3.  Exercise 1, 2, 3, add exercise 4. Exercise 1, 2, 3, 4, add exercise 5.  Last round complete all exercises.

1. reverse lunge w/ front shoulder raise
2. chest fly w/ tricep skull crushers
3. kneeling squat to hammer shoulder press
4. bicep curl to dumbell punch
5. sumo squat to over head press squat

CARDIO BURST – Repeat 2 times 10 second break between cardio burst set.

• 10 star jumps
• 10 squat jumps
• 10 jack criss cross/squat

BLOCK 2 – Same format as above

1. alternating reverse lunge > curtsey lunge
2. upright row w/side lateral bicep curl & calf raise
3. side to side goblet squat
4. plank hop side to side hand tap
5. tricep dips

COOL DOWN – repeat 2-3 times

• 25 abdominal crunches to the center
• 25 alternating scissors and walk out
• 25 alternating side to side crunches

ALWAYS, ALWAYS end your workouts with a 7-15 minute (or more) stretch.  See videos for stretch examples.