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
- 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
- 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
Time is the most frequent excuse I hear for why people don’t exercise. It’s also the most annoying excuse because it assumes that I (and everyone else at the gym or running outside) have all the time in the world to workout.
The reality is that everyone is busy, and yet we all find time for things we choose to prioritize.
The minimum suggested time you should spend exercising each week is 150 minutes; 225 if you want to see significant change. If you can find 30 minutes a day, five days a week, you’re doing better than most.
Where can you find this “extra” time?
-You could use half of your hour-long lunch break on weekdays – a great habit that’s been shown to reduce stress and boost performance. After all, it doesn’t take an hour to eat.
-You could use three, 10-minute mini-breaks at work to go up and down the stairs or walk briskly around the office perimeter.
-Most of us spend at least 30 minutes playing on the computer each day. I’m sure Facebook will wait for you to get your workout in and you won’t miss too much.
-Download a podcast or an episode of your favorite show onto your MP3 player so you can do cardio instead of sitting on your bum while you indulge in some of your nightly TV time.
What can you do in 3o minutes? In two words… A LOT!
When you’re short on time, you should always up your intensity. It’s about efficiency.
Try out this workout:
Start with 20 Push Jacks. What are Push Jacks? They’re a heart rate boosting combo of two great exercises. Perform a jumping jack, then jump right down into push up position. After you push up, jump back up and go right into the next jumping jack.
Next, do 10 Lunge Circles. What are Lunge Circles? Star with your right leg and lunge forward. Return to start, then lunge out to your right side into a side lunge. Return to start, then do a reverse lunge so your right leg lunges behind you. Return to start, do a reverse lunge with the left leg. Return to start, left side lunge. Return to start, left front lunge. And you’re back to the start again. Make sure to really sit into your lunges to get the most out of them, but never let your knee extend out over your toe when you bend.
One you finish the Lunge Circles, do 20 minutes of cardio, and really give it your all.
After cardio, do a quick core blitz: 30 crunches, 30 seconds holding a V-pike position, and a 1-minute plank.
As always, stretch out, drink plenty of water, and make healthy food choices to thank your body for working hard for you.
Please understand that I’m not saying 30 minutes is all the time I’d like to see you invest in your body; but, in a time crunch, it’s important to know that this small chunk of time can make a significant difference. When it comes to exercise, some is always better than none.
Now, go move your booty! It’s not gonna get any smaller while you’re sitting here.