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In The Arena Blog

3 Round Ladder Workout with All Bodyweight Exercises

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Today’s workout with Strength and Conditioning Coach Jason Salazar consists of all bodyweight exercises. It’s 3 rounds in a ladder format, meaning you increase or decrease your repetitions by 1 each set.


Coach Jason Salazar:
All right, we’re back at The Arena with another workout today. Today’s another body weight workout for you. Today we’re going to work on some ladders. We have three different rounds of ladders to do. Each round consists of two different exercises. What we’re really going to be doing today, the first two is burpees and lunges. We’ll start off with 10 burpees. Then I’m going to do one lunge on each leg, and then I’m going to do nine burpees, two lunges on each leg, eight burpees, three lunges on each leg, so on and so on, all the way until I get down to one burpee and 10 lunges on each leg. Then I’m done with that round and I’ll move on to the next round.

Round number one, we have burpees and lunges. I’m going to start off with my 10 burpees first. When we do those burpees, guys, make sure that chest touches the ground. Feet come back flat. Stand tall and jump.

Now I’m going to do my lunges. Make sure when we lunge guys those shins straight up and down, chest is up. Come back. Same thing with the other leg.

All right, so we just finished the first ladder. Onto ladder number two. The two exercise we’re doing here is tuck jumps. I’ve got 10 of these guys to start off with. Make sure we were tucking nice and high with a soft landing. After my tuck jumps, I have hand release pushups. We’re going to go all the way down. Release those hands, press all the way back up. Make sure we’re not sagging those hips. Keep everything nice and straight like you’re in a plank. Lock those elbows at the top.

All right, so we just finished ladder number two onto ladder number three. We’re going to start off with split squats, so you’ll need a bench, chair, table, whatever you can prop your foot up on. Take a nice stance. Make sure your knee just drops straight down to the floor. Come back up. We’re going to have 10 on one side 10 on the other.

After that, I’m going to follow up with some sit ups. Put those feet together, knees down, all the way down, all the way up. Treat these kind of like as a break in between those split squats because they will get a little bit rough on you.

So just as a reminder, again, whatever your level of fitness is, you can jack the numbers up or down. Say 10 might be little bit too hard. Let’s start at eight or start at six. Same thing. Work yourself down. Work your way up. So stay tuned for more workouts. Plus The Arena is working on our online instructional platform for all of our programs. Stay safe from The Arena. We all appreciate your support and we can’t wait to have you back into our gym.

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