Before you ask, the ladder is not a workout where you climb up and down an actual ladder. Its more of a metaphor for a particularly challenging formula used to get the best fat loss results out of some basic exercises. Try adding this to the end of your workout or on its own. Should take about 10-15 minutes.
For the Boys
Chin ups 12,10, 8, 6, 4, 2
Dips 2, 4, 6, 8, 10, 12
Rowing Sprints 100m
Rest 2 mins and back up
Chin ups 2, 4, 6, 8, 10, 12
Dips 12,10, 8, 6, 4, 2
Rowing Sprints 100m
Rest and Recover
A Beginner version may look like this
KB Prone Row 2, 4, 6, 8, 10, 12
Incline DB Press 12,10, 8, 6, 4, 2
X Trainer Sprint- 10 Cals
Rest and Recover
For the Girls
KB Goblet Squats, 12, 10, 8, 6, 4, 2
BB Romanian Dead lift 2, 4, 6, 8, 10, 12
Rowing Sprints 100m
Rest for 2 minutes
KB Goblet Squats, 2, 4, 6, 8, 10, 12
BB Romanian Dead lift 12, 10, 8, 6, 4, 2
Rowing Sprints 100m
Rest and Recover
A Beginner version may look like this
KB Box Squats 2, 4, 6, 8, 10, 12
KB Deadlift 12, 10, 8, 6, 4, 2
X Trainer Sprint 10 Cals
Rest and Recover
Your In Health
Patrick Fallis
Founder of Leaner
www.leaner-uk.com