Full Body Ladder Workout

Action 1: Squat Press (8-12)

• Begin standing with feet about hip-distance apart and shoulders back and down (as if they were leaning against a wall) while placing weights on shoulders
• As you start the squat, move your hips back, support your core and keep your chest up, keeping your knees in line with your toes.
• Push back with the power of your glutes, then raise your arms above your head. Your weighted objects can face forward or face each other. Put them back on your shoulders and repeat the squat.
• MOD: Use an elevated surface like a sofa, chair ottoman, or bench to check your squat form and make sure you’re using the correct muscles. Consider practicing this move without any heavy weights to start with, but instead press soft fists overhead.

Exercise 2: 2 Biceps Curls (5-7)

• Start standing with weights in both hands, palms facing the front of your thighs.
• With your supported core and shoulders back and down (as if they were leaning against a wall), bend your elbows to curl the weight to shoulder height.
• With control, lower the weight to the starting position.
• Rotate at the shoulders so that your palms are now facing out, side to side, and curl the weight to shoulder height.
• Lower the weight to the starting position. Note that the elbows are kept inside the ribcage during the curl.
• Repeat the sequence for the maximum number of times.

Action 3: Skip (10/10)

• Put a yoga block (or any other obstacle) in the middle of the mat and stand on the far left side of the mat with your knees bent.
• Power through your feet, blasting over the obstacles on the right (pushing you with your arms).
• Gently land with a supported core, distributing your weight evenly on each foot, while allowing your hips and knees to bend to absorb power. Your knees should line up with your toes as you prepare to jump back to the left.
• MOD: To do this low impact, squat on the other side by jumping up and over the obstacle with one foot at a time. Keeping your core supported and your chest elevated, stand across your heels. Repeat the stride and squat for the specified time.

Move 4: Staggered Stance DL (8-12 per side)

• Begin standing with feet hip-distance apart, core supported and left leg back into staggered position.
• Take a weight in each hand, keep your upper body engaged, shoulders back and down, not allowing them to rotate forward as you push your hips back, hinged at your waist, keeping the weight close to your front shin.
• Bend forward as far as you can while keeping your back flat, then return to standing through your right heel and squeeze your hips at the top.
• Repeat the maximum number of times and switch sides.
• MOD: Remove weighted objects and do this sequence with only your body weight.

Step 5: Burpee Jump (0:30-0:45)

• Begin standing on top of the mat with core supported and chest straight.
• Bend your knees, place your hands on the mat, and jump your feet back into a high plank position, shoulders stacked on your wrists, core supported, back straight, and neutral gaze (not looking up or down).
• Bend your arms and lower yourself onto the mat to do push-ups while keeping your shoulders away from your ears. Notice that your hips and torso move in one line.
• Keeping a supported core and a flat back, push yourself back to the starting position.
• Jump your feet back into your hands and stand or jump through your heels.
• Repeat the assigned time.
• MOD: For low impact, remove the jump and step both feet out and in.
• Complete the push-up with your knees on the mat, or complete the sequence with your hands on an elevated surface (bench/couch/chair) instead of the mat.

Action 6: Narrow row upside down (8-12)

• Stand with core support, chest up, shoulders back and down (as if against a wall), and weights in both hands.
• The hips hinge forward at a 45-degree angle to the body and join between the shoulders so they don’t bend forward. Let your dumbbells hang under your chest and keep your head and neck in a neutral position.
• Pull your elbows up and back next to your ribcage, squeezing your back muscles.
• Slowly lower the weight to a hanging position just below your chest.
• Using the muscles between your shoulder blades, lift your arms up to the side of your shoulders and elbows instead of your wrists. A slight bend in the elbows is natural.
• Under control, go back to the starting position and repeat the sequence for the maximum number of times.