Ascending Ladder: 2-4-6-8-10-12-14-16-18-20 Reps of:
Plank Shoulder Taps
Over The Bell
Mountain Climbers
Speed Skaters
How This Works:
You will start a clock and do 2 reps of each movement, then go back through and do 4 reps of each movement and then 6 ..ect. Keep going until you finish the round of 20 reps of all the movements.
Movements:
Plank Shoulder Taps:
Lay face down on the floor, with your elbows straight back and wrists under your shoulders push yourself up to the top of a push up holding yourself on your hands and on your toes. Keep your body in a straight line without sagging your hips. Engage your core, squeeze your butt, and keep pushing up through your shoulders. Without twisting you hips too much, put all your weight on one hand while the other hand reaches up to tap the opposite shoulder. Put that hand back on the ground and repeat on the opposite side. Each tap is 1 rep.
Over The Bell:
You will start in a V-Sit hold position, straighten your legs, and create a rainbow over an object, if you choose to use an object. The higher your heels, the more intense the movement will be. Remember to keep your core tight, think about bringing your belly button in towards your spine and brace yourself. Try to use your abs to move your legs from side to side and slightly tapping your heels at each side. Each tap of the heels is 1 rep.
Mountain Climbers:
In a plank position on your hands and toes, with feet together, bring one knee up toward your chest then return to the starting place and do the same with the other leg. Alternate as fast as possible, like running in place. Keep your back as flat as possible and your hips level with your shoulders. Each time a knee comes to the chest is 1 rep.
Speed Skaters:
Start standing with your feet hip to shoulder width apart. Jump to the right side landing on your right foot with your left coming behind and tapping the ground while you reach down with your left hand to touch your right foot that is planted. Quickly stand back up and hop to the left side, landing on your left foot while your right foot comes behind and taps the ground and your right hand taps your left foot. Keep alternating back and forth.
Use the modifications you need for each movement.