Hi everyone! Happy Friday 🙂 I’m so excited for the day – there is sunshine in the forecast and that makes me a happy girl! As I mentioned earlier this week, I’m participating in the #NoExcuses Challenge as a SweatPink ambassador. Everyone is welcomed to join, this challenge is to help people stay accountable to the goals they set this year. The community is awesome, and I highly recommend joining if you are interested.
This week we were challenge to do 30 seconds plank, run a mile, burpees, and squats. I was inspired by these challenges to build a ladder workout for this weeks Fitness Friday! I did this workout at lunch on Thursday and I was really feeling it! I love workouts like this because I find myself really pushing at the end to finish since I know the end is near! This workout hits all the major muscle groups: legs, core, chest, and shoulders!
If you are unfamiliar with a ladder workout, you progressively add or remove one rep from each exercise after you finish a set. In this case, we are working down the ladder so you will start with 10 reps for each move to make one set. Then you will do 9 reps of each move, and so on until you get to 1 rep each exercise for a set. You can take as many breaks as you need, which is different from the HIIT workouts I post. There is no time limit, and you work at your own pace. This would be a great workout to give to a friend and compare your time if you are at all competitive!
The video below shows the workout in action. I am doing 10 of each move. You will have to do 9,8,7,6,5,4,3,2,1 on your own but I’m confident you can do this! Every Sunday we send out a workout in our newsletter, so if you are looking for more inspiration, sign up! We will also be adding more videos to youtube, so be sure to subscribe! Thank you as always for all your support!
#NoExcuses Ladder Workout
Feel free to modify the moves as you need to!
- Burpees can be low impact by stepping your feet back and removing the jump
- The squat cross jumps can just be body weight squats
- The push up can be done on your knees, no need to bring the knee to the elbow
- Pile hops can just be pile pulses, not taking your feet from the ground
- And you can just hold a plank for 10 seconds if you don’t feel comfortable doing the walks
Remember, please consult your doctor before starting any fitness program and I am not your personal trainer, this is just the workout I did that I’m sharing with you for inspiration!
What about you?
- Ever try a ladder workout?
- Do you like to start at the bottom or the top of the ladder?
- What is your favorite variation of a squat?