(Instructions & Video below)
You ready for this signature “Ladders” workout?? With a Ladders workout you’ll be asked to climb both up and down the ladder by adding and/or subtracting reps each time through. Great for building lean muscle and stamina.
I performed the 1st 3 rounds with a 25 pounds weighted vest. You do not need to wear one though to get an awesome workout in. It’s just optional.
Exercises
- Ring Pull-Ups or Regular Pull-Ups
- Diamond Pushups
- Plank Holds
- Medicine Ball Squat n Press
- Don’t have a med ball? do dumbbell squat and press
By the time you finish this workout, you would have completed 110 reps per exercise and 330 total reps. Plus over 8 minutes of plank holds!
How to Perform this Ladder Workout
Round 1
10 Reps of Exercises 1, 2 & 4
Plank Hold for 45 Seconds
Round 2
20 Reps of Exercises 1, 2 & 4
Plank Hold for 1 minute & 30 seconds
Round 3
30 Reps of Exercises 1, 2 & 4
Plank Hold for 2 minutes & 15 seconds
Round 4
20 Reps of Exercises 1, 2 & 4
Plank Hold for 1 minute & 30 seconds
Round 5 (Same as Round 4)
20 Reps of Exercises 1, 2 & 4
Plank Hold for 1 minute & 30 seconds
Round 6
10 Reps of Exercises 1, 2 & 4
Plank Hold for 45 Seconds
Hope you enjoy your free workout 😉
-Bryan
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