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Workout of the Week | SouthsideKnockout.com

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(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 some of the exercises 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 

  1. Standards Pullups (20-4)
  2. Quick Feet (50-10)
    1. Right + Left foot = 1 rep
  3. Squat n Press (25-5)
  4. Standard Pushups (25-5)
  5. Box Jump Burpee (10-2)

 

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How to Perform this Ladder Workout

Round 1 

20 Reps of Exercises 1 – Standard Pullups

(30 second break)

16 Reps of Exercises 1 – Standard Pullups

(30 second break)

12 Reps of Exercises 1 – Standard Pullups

(30 second break)

8 Reps of Exercises 1 – Standard Pullups

(30 second break)

4 Reps of Exercises 1 – Standard Pullups

(Take about a 1 minute break and move to Round 2)

 

Round 2 

50 Reps of Exercises 2 – Quick Feet (right+left foot =1 rep)

(30 second break)

40 Reps of Exercises 2 – Quick Feet (right+left foot =1 rep)

(30 second break)

30 Reps of Exercises 2 – Quick Feet (right+left foot =1 rep)

(30 second break)

20 Reps of Exercises 2 – Quick Feet (right+left foot =1 rep)

(30 second break)

10 Reps of Exercises 2 – Quick Feet (right+left foot =1 rep)

(Take about a 1 minute break and move to Round 3)

 

Round 3 

25 Reps of Exercises 3 – Squat n Press

(30 second break)

20 Reps of Exercises 3 – Squat n Press

(30 second break)

15 Reps of Exercises 3 – Squat n Press

(30 second break)

10 Reps of Exercises 3 – Squat n Press

(30 second break)

5 Reps of Exercises 3 – Squat n Press

(Take about a 1 minute break and move to Round 4)

 

Round 4 

25 Reps of Exercises 4 – Standard Pushups

(30 second break)

20 Reps of Exercises 4 – Standard Pushups

(30 second break)

15 Reps of Exercises 4 – Standard Pushups

(30 second break)

10 Reps of Exercises 4 – Standard Pushups

(30 second break)

5 Reps of Exercises 4 – Standard Pushups

(Take about a 1 minute break and move to Round 5)

 

Round 5 

10 Reps of Exercises 5 – Box Jump Burpee

(30 second break)

8 Reps of Exercises 5 – Box Jump Burpee

(30 second break)

6 Reps of Exercises 5 – Box Jump Burpee

(30 second break)

4 Reps of Exercises 5 – Box Jump Burpee

(30 second break)

2 Reps of Exercises 5 – Box Jump Burpee

 

(Watch Video Here)

 

Hope you enjoy your free workout 😉

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-Bryan

bryan-harney

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

PS. I want to personally say “Thank You!” for checking out our free Workout of the Week! Because I like to reward action takers like yourself, I’d like to offer you a chance to come try Southside Knockout at an unbeatable cost!

 

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At Southside Knockout we take enormous pride in being Chicago’s #1 fat loss facility. For over 8 years we have been transforming clients soft sloppy bellies into beach ready athletic physiques. It’s what keeps our raving clients coming back day after day & year after year.

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Committed to your health and fitness,

-Bryan

 

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