It’s DAY 11 of our FOCUS program and I am so pumped for you to crush this ladder workout with me! We will work for 20, 30, and 45 seconds at a time for each of our 3 rounds of each exercise.
In the first round of 20 seconds per exercise we will have 10 seconds rest between exercises and in the 30 and 45 second rounds we will have 15 seconds rest between exercises.
Your mission is to keep the challenging weights from your shorter work periods throughout all 3 rounds and/or get more reps in as we add time to each round of the exercise. We will complete our 3 exercises in A, B, C, style and start back at the top for each time increase round.
I used anywhere from my 10 pound dumbbells up to my 25 pound dumbbells, so grab dumbbells that work for you!
Exercises:
1. Shoulder Press
2. Lateral Raise
3. Front Raise
4. Kneeling Rows
5. Underhand rows
6. Back Flyes
7. Chest Press
8. Chest Fly
9. Close grip Chest Press
10. Hammer Curls
11. Supinated Curls
12. Cross Body Curls
13. Tricep OH Extensions
14. Tricep Skull Crusher
15. Tricep Kickbacks
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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer in Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!
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