Workout Wednesday: Descending, Time-Saving, Fat-Burning Ladders

Workout Wednesday Kb

It’s Workout Wednesday!

Today’s Workout is a sweet, quick descending ladder workout.

 

It’ll get you sweaty and out of breath quick and every joint on your body will be in on the action–which means LOTS of bang for your workout buck.

 

And that’s the theme of the holiday season–getting all kinds of workout bang for your buck without killing yourself at the gym or on the road for hours at a time.

 

 

You need that energy for all the other holiday goodness happening in your life!

There are two versions: one for the kettlebell savvy and one for those who prefer dumbbells (although a barbell will work, too if you like that better!)

 

Directions for the Ladder Workouts:
Complete the exercises in the order listed, starting at 10 reps each and counting down until 1 rep of each on your last set.

 

Use a weight that’s challenging but one you can also ‘keep it pretty’ with. If the reps are getting ugly, you’re not doing yourself any favors, and it’s better to downsize than have regrets tomorrow 🙂

 

Kettlebell Ladder:
Goblet Squat
Kettlebell Swing

 

Dragon_Door_Kettlebells_in_Three_Sizes

 

 

Dumbbell Ladder*:
Front Squats
Alternating Reverse Lunges
Bent Rows (or staggered step if that’s better for your back)

 

Commercial Rubber Dumbbells

 

*Barbell Option: Start the ladder at 5 reps and work down to 1 rep. Keep the bar in the front-hold position (or use a cross-grip hold if that’s more secure) for the squats and the lunges (you’ll get some sweet anterior core work).

 

For the rows, use an overhand grip where your thumbs are just outside your thighs and really think about squeezing with the middle back muscles on every single rep, especially when straightening the arms.

 

IMG_3121

**Extra Trainer Tip: Pay extra attention to keeping the tightness in your back, glutes and abs the whole time to get the most out of your workout in the safest way 🙂 **

 

For more time-saving workout ideas, inspiration, and brain tricks to keep you healthy, happy and centered all holiday season, grab a free copy of my Healthy, Happy Holiday You handbook by clicking the link below!

 

http://bit.ly/HealthyHappyHolidayYou

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