Kick Up Your Workouts with Ladder Warm Up and Closers
Are you using the same warm up during your classes. What if you could still get an effective warm up but making it challenging and interesting for the group you are coaching?
Most people have used a ladder style rep progression or regression in there classes maybe with one or 2 exercise, but what if you made it part of the regular routine as a way to measure progress?
This full week worth of sample workouts using Ladders is a break down of how you can kick up some of the workouts you have in place by using the progression and regression style as a warm up and as a finisher
DAY 1
THE WARM UP
–
FULL BODY LADDER
Pushups
Squats
Good Mornings
Jumping Jacks
Start with 10 reps of each move
Complete all 4 moves, then do 9 of each, then 8 and so on till you have done 1 of each
THE WORKOUT
6 STATIONS: 1 DB or 1 KB
Rows on band or DB
KB swing
KB lunges
Step ups on box or bench
Front raises DB
Jump rope
BREAK for 2 minutes
Repeat
35 seconds of work/ 15 in between
BREAK for 2 minutes
Again heavier if possible — 45 work / 15 in between
THE CLOSER
FULL BODY LADDER
Pushups
Squats
Good Mornings
Jumping Jacks
Start with 1 rep of each Move, complete all 4 moves and then do 2 of each and then 3 of each until you have completed 10 of each
DAY 2
THE WARM UP
–
LOWER BODY LADDER
Forward Reaches
Forward Lunges
Heel Raises
BodyWeight Renegade Rows
Start with 10 reps of each move
Complete all 4 moves, then do 9 of each, then 8 and so on till you have done 1 of each
THE WORKOUT
6 STATIONS: 1 DB or 1 KB
Single arm row right
Single arm row left
Single arm single leg deadlift right
Single arm single deadlift left
Squat into upright row
Push ups
BREAK for 2 minutes
Repeat
35 seconds of work/ 15 in between
BREAK for 2 minutes
Again heavier if possible — 45 work / 15 in between
THE CLOSER
LOWER BODY LADDER
Forward Reaches
Forward Lunges
Heel Raises
BodyWeight Renegade Rows
Start with 1 rep of each Move, complete all 4 moves and then do 2 of each and then 3 of each until you have completed 10 of each
DAY 3
THE WARM UP
CORE LADDER
Reverse Crunches
Rockin Planks
Mountain Climbers
Plank Jacks
Start with 10 reps of each move
Complete all 4 moves, then do 9 of each, then 8 and so on till you have done 1 of each
THE WORKOUT
6 STATIONS
Bicep curls DB
Side lateral raises DB
Squat jumps
Jump rope
KB swing
KB stiff leg deadlift
BREAK for 2 minutes
Repeat
35 seconds of work/ 15 in between
BREAK for 2 minutes
Again heavier if possible — 45 work / 15 in between
THE CLOSER
CORE LADDER
Reverse Crunches
Rockin Planks
Mountain Climbers
Plank Jacks
Start with 1 rep of each Move, complete all 4 moves and then do 2 of each and then 3 of each until you have completed 10 of each
DAY 4
THE WARM UP
–
CHOP LADDER
Diagonal Chops (using KB, DB or Bands) Right Knee to Left Shoulder
Diagonal Chops (using KB, DB or Bands) Left Knee to Right Shoulder
Sit Thru’s
Start with 10 reps of each move
Complete all 4 moves, then do 9 of each, then 8 and so on till you have done 1 of each
THE WORKOUT
6 Stations
Upright row KB
Wide sumo squat KB
Shoulder press DB
Alternating rows DB
Push ups
Rocking plank
35 seconds of work / 30 seconds in between moves
BREAK for 2 minutes
Repeat
35 seconds of work/ 15 in between
BREAK for 2 minutes
Again heavier if possible — 45 work / 15 in between
THE CLOSER
CHOP LADDER
Diagonal Chops (using KB, DB or Bands) Right Knee to Left Shoulder
Diagonal Chops (using KB, DB or Bands) Left Knee to Right Shoulder
Sit Thru’s
Start with 1 rep of each Move, complete all 4 moves and then do 2 of each and then 3 of each until you have completed 10 of each
DAY 5
THE WARM UP
–
BROKEN BURPEE LADDER
Push Ups
Squat Thrust
Squat Jumps
Start with 10 reps of each move
Complete all 4 moves, then do 9 of each, then 8 and so on till you have done 1 of each
THE WORKOUT
6 Stations
Tricep kickback DB
Bench Dips or Diamond Push Ups
Sit up
Med Ball Slams
Single arm carry
Single arm carry
35 seconds of work / 30 seconds in between moves
BREAK for 2 minutes
Repeat
35 seconds of work/ 15 in between
BREAK for 2 minutes
Again heavier if possible — 45 work / 15 in between
THE CLOSER
BROKEN BURPEE LADDER
Push Ups
Squat Thrust
Squat Jumps
Start with 1 rep of each Move, complete all 4 moves and then do 2 of each and then 3 of each until you have completed 10 of each
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2 comments on “LADDER STARTERS AND FINISHERS”
Nicci
March 30, 2022 at 12:55 pmI see that the time for the 2nd and 3rd set of each circuit is listed (35/15 and 45/15), but what are you using for time on the first set?
Georgette Pann
March 30, 2022 at 1:06 pmNicci…you can go with 35 seconds of work / 30 seconds in between moves for first round or keep it at 35/15, depending on your group