I figured, now that I’m a certified personal trainer and all, I should maybe actually use that knowledge and give you a few more workout ideas!
This workout is what I am calling a calorie BLASTING ladder workout! A “ladder” workout because you do each exercise for 5 reps, then 4 reps, then 3, then 2, then 1, then DONE.
You see the descending ladder? Yessss.
It’s a full body workout that will only take you 10 minutes and, if you’ve got a set of dumbbells, you can do this baby right at home!
Here’s the breakdown:
1. Single Arm Lift and Push Press Jumps: Start by holding a weight at your side. Now, jump up will lifting the weight to your shoulder (like a bicep curl) then jump again and press the dumbbell into the air. Do this for 5 reps on one arm, then switch to the other arm and do 5 reps.
2. Dumbbell Swings: In a bent-over, squat position (making sure to keep your back flat, shoulder up and abs IN) hold a dumbbell between your legs. Push through your heels to swing the dumbbell forward. Repeat for 5 reps.
3. Double Arm Push Press: This is just a standing shoulder press, but when you press the dumbbells over your head, add a little jump! Repeat for 5 reps.
4. Deep Squats: Hold the weight with both hands at chest level. Squat LOW, making sure to keep your chest up, shoulders back, back flat and abs tucked in. Push through your heels to come back up. Repeat for 5 reps.
Now, rest 1 minute. Then, do that again for 4 reps, then rest 1 minute, then 3 reps, rest 1 minute, 2 reps, rest 1 minute, DONE.