Sunday, April 12, 2015

Fitness tip of the week - "Ladder" workouts

No... not the Agility Ladder that you use... but a great way to improve your Strength and Endurance! ... especially if you're short on time, space or equipment.

This type of "ladder" workout is great for strength-building moves whether it be body-weight exercises, free weights or machines.

You can make a workout into a ladder by increasing/decreasing the number of Reps per set, Time per set, Distance per set or the amount of Weight per set.  You'll be surprised at what you can achieve!!

Here's an example of a workout that we've been doing lately...

30 'Sandbag' Clean & Press
30 Weighted Squats
30 Chest Press
30 Reverse Flys
2 minutes of Cardio
30 Crunches
1-2 minute Recovery
(Repeat for 25, 20, 15, 10 then 5 reps.)

Another example would be to start at 5 reps, work your way up the ladder to XX reps... then back down to 5.

Get creative team!  If you only want to do 2 movements, do something like this...

10 Tricep Dips, recover 30-60 seconds, 2 Pull-ups
8 Dips, recover, 4 Pull-ups
6 Dips, recover, 6 Pull-ups
4 Dips, recover, 8 Pull-ups
2 Dips, recover, 10 Pull-ups.

The sky's the limit guys... you can always DO SOMETHING!

Contact me with other health and fitness questions that you want me to address.

In this together!

Coach T

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