Booty-kickin, fat-burner ladder workout (no ladder required)

You do not need a ladder to do this workout, but you will need lots of energy and the will to push yourself toward a hotter, stronger physique.

Ladders are a combination of two exercises that alternate and increase number of reps from one on up to ten. You start out with one of each, then two of each, then three…four…five…….ten, as you climb up the ladder.

Below are three ladder examples. I suggest trying all of them together at your next workout, followed by at least 20 mins of cardio. They won’t seem too tough at first, but after you’ve done all of them (55 of each move), you’ll understand why they’re such booty kickers. If you are a beginner, start with modified pushups and smaller dumbbells, but if you’re in pretty good shape and want to really see results, challenge yourself with heavier weights and fully progressed form.

This workout can be done anywhere and is gender-neutral, so challenge your spouse or a friend. A little competition will make everyone work harder.

If you require additional instruction, comment and I’ll add to my explanations. Now, go burn some calories!

Pushup-Shoulder Press Ladder

  • 1st Set: 1 pushup, 1 dumbbell shoulder press (stand up with dumbbells at your shoulders, press them straight up)
  • 2nd Set: 2 pushups, 2 presses
  • 3rd Set: 3 pushups, 3 presses
  • 4th Set: 4 pushups, 4 presses
  • 5th Set: 5 pushups, 5 presses
  • 6th Set: 6 pushups, 6 presses
  • 7th Set: 7 pushups, 7 presses
  • 8th Set: 8 pushups, 8 presses
  • 9th Set: 9 pushups, 9 presses
  • 10th Set: 10 pushups, 10 presses

Lunge-Squat Ladder

  • 1st Set: 1 lunge each leg, 1 squat (feet shoulder width apart, lower your rear like you’re about to sit down, stand back up at the point your rear would touch the seat)
  • 2nd Set: 2 lunges each leg, 2 squats
  • 3rd Set: 3 lunges each leg, 3 squats
  • 4th Set: 4 lunges each leg, 4 squats
  • 5th Set: 5 lunges each leg, 5 squats
  • 6th Set: 6 lunges each leg, 6 squats
  • 7th Set: 7 lunges each leg, 7 squats
  • 8th Set: 8 lunges each leg, 8 squats
  • 9th Set: 9 lunges each leg, 9 squats
  • 10th Set: 10 lunges each leg, 10 squats

Bicep-Ab Ladder

  • 1st Set: 1 bicep curl (both arms at once), 1 seated heel touch (sit on edge of chair/bench with legs in front of you, lean back slightly with arms behind to support you, bring knees to your chest, then extend toward the floor until your heels touch, raise knees back up/in without fully touching feet down)
  • 2nd Set: 2 bicep curls, 2 heel touches
  • 3rd Set: 3 bicep curls, 3 heel touches
  • 4th Set: 4 bicep curls, 4 heel touches
  • 5th Set: 5 bicep curls, 5 heel touches
  • 6th Set: 6 bicep curls, 6 heel touches
  • 7th Set: 7 bicep curls, 7 heel touches
  • 8th Set: 8 bicep curls, 8 heel touches
  • 9th Set: 9 bicep curls, 9 heel touches
  • 10th Set: 10 bicep curls, 10 heel touches
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Tricep exercises are the key to gorgeous arms

Most people think the biceps are the largest muscles in the arm. This is likely because of all the pictures of people flexing them. In reality, the largest muscle group in your arms is your triceps. So, if you want to cover the most ground in reshaping your arms, you need to spend adequate time toning the backs of your guns.

Your triceps make up the back of your arm; so, biceps in front, shoulders on top, triceps in back and wrapping to the side.

Whenever you’re isolating a specific muscle/muscle group, it helps to know where it is and what its function is. During your exercises, think about the muscles you are using and focus your energy on the targeted area.

The main function of the triceps is to extend your arm at the elbow. Your triceps are the power behind a lot of pushing movements. The triceps get their name from having three heads.

Chances are, if you don’t like your arms, you’ve been neglecting your triceps.

To strengthen and tone any of your muscles, it’s smart to rotate a handful of exercises. Just as you have to be able to adapt when life doesn’t come at you in exactly the same way all the time, your muscles won’t be at their best if you do the same motion over and over again.

I have four favorite tricep exercises that I rotate. Occasionally, I’ll do an arm blast workout and perform all of them on the same day, but, for the most part, I rotate them.

Tricep Dips:

Sit on the edge of a sturdy chair or bench and hold the front edge of the seat on both sides of your body. Your knuckles should be facing forward, not turned to the sides. Move your body forward off the seat and lower yourself below it until your arms form a 90-degree angle. Then, push yourself back up to the starting position. You can make this move harder by extending your legs out farther in front of you, and progress it farther by putting your feet up on another bench and adding weight to your lower core.

Start with 3 sets of 10, work up to 3 sets of 15, then try out one of the mentioned progressions.

Skull Crushers:

Lie on the floor or a bench holding a bar or two dumbbells shoulder-width apart (arms should be straight up from your shoulders; closer together than if you were doing a bench press). The palms of your hands should face away from you.
Bend at the elbow and lower the weight down, stopping just before your forehead – around 90 degrees, so you don’t “crush your skull.” Return to starting position, but don’t lock your elbows when you straighten your arms back up.
Start with 3 sets of 10 with a comfortable weight, work up to 3 sets of 15, then increase weight.
Rope Extension:
This one requires a cable machine and a rope attachment. The rope should be positioned high on the pulley. Adjust your weight accordingly and pull the rope down so that your forearms are just above 90 degrees coming out from your waist. Push down using your triceps to extend your arms down. Return to start. 
Start with 3 sets of 10, work up to 3 sets of 15, then increase your weight.
Tricep Kickbacks:
This exercise has gotten a bad rap for being ineffective, but the issue lies with poor technique. If done correctly, they can be very effective.
Put one knee on a bench or chair and lean forward holding a dumbbell in one hand, using your other hand to stabilize your torso. Point your elbow back with your arm bent towards the ceiling so the dumbbell is at your hip. Keep your arm squeezed close near your body. Slowly extend the dumbbell back until your arm is as straight as it will go.Pause to hold the extension, then lower back to the start.Your upper arm should not move – your elbow should act as a a lever for the lower part of your arm to move. 
Start with 3 sets of 10, work up to 3 sets of 15, then increase your weight.