Monday Workout

It’s Monday!

Let’s get your body ready for the week with an awesome ladder workout.  I followed it up with a chest workout, but you’ll get great results used on its own.
So why a ladder?
Builds endurance
Builds strength
Increases cardio health
Gives you a goal – get to top then it gets easier

First up – Warm Up!
Never workout without warming those muscles up, or stretching. So for instance if you are going to be working out legs then a great warm up would be marching high knees, body weight squats, lunges and stiff leg deadlifts

If you are going to be working out legs then a great warm up would be marching high knees, body weight squats, lunges, and stiff leg deadlifts, to get the relevant muscles warm and prepared for greater intensity without injury.

Here’s your ladder workout;
Beginner start at 5, 10,15,20,25,20,15,10,5
Intermediate start at 10,20,30,40,50,40,30,20,10
Advanced start at 20,30,40,50,60,50,40,30,20

Push ups – knees are good if you can’t do hands
Box jump or skip – if you don’t have a rope do it without
Lumberjack, or single arm shoulder press
Squat – if intermediate or advanced use a weight
Standing row – split reps between arms
Stiff leg deadlift
Medicine ball slams – preferably splat ball
Full sit up – weighted if intermediate or advances, crunches if beginner

Cool down stretch and BOOM you are ready for whatever Monday brings x

Stretch and BOOM you are ready for whatever Monday brings!

Post your final workout and pic on our FaceBook page @JacquiUpsonPersonalTraining for accountability.

Jacqui x


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