Time: 60 minutes
Equipment Needed: Weights and a Bench/Chair
Warm Up: 5 - 10 minutes
How to Complete the Ladders:
Each set has two exercises. Perform the complete ladder of 10-1 for the first exercise and 1-10 for the second. One exercise will be going up in reps and the other will be going down in reps. Complete the full ladder alternating between the two exercises before moving onto the next two exercises. Complete the same format for each set. Rest as needed.
First Set:
Push Ups
Bent Over Rows
Example:
10 Push Ups, 1 Bent Over Row
9 Push Ups, 2 Bent Over Rows
Etc… until you count down to 1 and up to 10
¼ mile Run
Second Set:
Bench Crunch
Windmills - a rep each side
¼ mile Run
Third Set:
Suicide Push Ups
Arnold Press
¼ mile Run
Fourth Set:
Bench or Chair Dips
Lateral Curls
¼ mile Run
Fifth Set:
Side Plank with Dip - each side
Reverse Crunch
¼ mile Run
Cool Down & Stretch: 5 - 10 minutes
Photo Credit: Canva by vitapix from Getty Images Signature