Descending Ladder Workouts Nos. 1 and 2 (my own design)
First off to anyone unfamiliar – ladder workouts do not have anything to do with the kind of ladder you climb. Rather, it is descending or ascending a certain amount of reps like this: 10 reps first round, 9 reps second round, 8 reps third round and so on “down the ladder.” Or you could go the other way 1 rep first round, 2 reps second round, 3 reps third round and so on. It doesn’t have to be 10 reps. You can set your own amount. I just found that 10 reps worked for these workouts and they take approximately 20 mins each. I do dynamic movements and add some plyo to keep my heart rate up.
Descending Ladder Workout No. 1 (Abs Day) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Jumping Jacks w/ DBs
Side to Side Twists w/ DBs
Jump Squats w/ DBs
Sledgehammers w/ DB
Mountain Climbers
Bicycles
Russian Twists w/ DBs
Down and Outs with DBs.
Descending Ladder Workout No. 2 (Abs Day) With Ball 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Ball Slams
Woodchops Left
Woodchops Right
Lighthouses
Halo – Right
Halo – Left
V-Ups w/Ball
Oblique Twist Sit-ups w/ Ball
June 8, 2011 at 9:56 am
Nice workout drill. I need to use this myself and with my clients. You need to become a trainer girl!
June 8, 2011 at 11:05 am
I gotta be honest here – I don’t know what most of that means. Do you have links to the exercises? Or perhaps a vlog demo?
June 8, 2011 at 12:40 pm
No, sorry I do not. I don’t have the facilities yet for all of that sort of computer stuff. However, if you google it some of the moves may appear.
June 8, 2011 at 12:42 pm
I should add that my main point with the workout is the ladder drill itself. You can incorporate your own moves that you are familiar with. I collected some of these from workout DVDs to put together my own ladder workout.
June 8, 2011 at 3:16 pm
WOW! Looks like a great workout. I, too, don’t know what a lot of them are, but I can look them up! I like the idea of an ladder.
June 8, 2011 at 3:27 pm
Thanks and you can do this with any kind of workout – bicep curls, pushups, squats. The choices are almost endless!
June 11, 2011 at 10:43 am
I’m no where near this kind of workout, but it looks great!
February 6, 2012 at 9:47 pm
[…] style workout which is similar to the ladder workout I posted on here back in June of last year: https://mistransformation.wordpress.com/2011/06/07/descending-ladder-workouts-nos-1-and-2-my-own-desi…. This means that rep counts are gradually increased and you do one rep, then two, then three, […]