The LADDER Interval Workout

Traditionally the "Ladder" interval workout is an incremental change either ascending or descending of a particular exercise.  For example: You're doing push ups, in 1 min you do 1, min 2 arrives you do 2 and so on until you can't do anymore.


For individuals new to working out, do the following:

* Do a 4-5 min warm up incorporating stretching within the 1st min, a step touch, grapevine or knee to chest (without hopping) and lastly do something intensity (if you choose) like jumping jacks or high knees with a jump.

* Walk 1 mins in one direction and take 1 min to come back to the starting position.  Now using the "Ladder" concept, do 1 squat, walk again then come back and do 2 squats etc.  Rest as needed, also please hydrate during this process.  Build up to 5 reps, then do the same in descending order.

Remember to keep your weight in your heels at all times and if this is difficult for you, sit in a chair and get back up quickly (yet keep your balance, almost like a but tap on the seat). Also don't allow your knees to come inwards or over your toes. Chart your progress: how many reps and rests you needed within a 15min period.


For the more experienced/advanced individual, do the following:

* Do a 4-5 min warm up of your choice, I would still recommend not going into high intensity until the very end, maybe a light jog (if you choose)

* You will be doing two moves, the push up and the squat.  For the push up, there are progressions/variations.  You can either do it on the wall or on the floor, you chose your difficulty level here.  If you choose to do them on the floor, you can have your knees bent or straight.  Remember to keep your head, shoulders, back and butt in alignment, so no slouching.

Your reps for your "Ladder" move are as follows:
5 push ups,    5 squats
10 push ups, 10 squats
15 push ups, 15 squats
20 push ups, 20 squats

Do as many of these in 10 mins.  Recorder your reps and time, so when you do this again, you can chart your progress. Hydrate when needed and also, should you feel to rest fight it as much as possible, but if it's inevitable take a short break and get back to it....as many reps in 10 mins remember.

For all levels, be sure to cool down.  Do not stop the movement and sit down, stretch the muscles worked.  Calf, hamstring, quad, bicep, tricep muscles....give them a nice stretch before hitting the shower, they'll thank you for it.

Be sure to check out my nutrition suggestions on www.youtube.com - karlenex