The holidays have you short on time? This ladder-style workout inspired by the season is a creative way to get your workout in quickly.
Instructions
This ladder assigns a rep count from 1 to 12 to a specific movement — and every number will be repeated in each round. You’ll begin with 1 star jump. In the second round, you’ll do 2 Turkish get-ups per side, then 1 star jump. In the third round, you’ll do 3 inverted rows, 2 Turkish get-ups per side, then 1 star jump.
Continue in this fashion until the last round, when you’ll complete 12 mountain climbers per side, 11 glute bridges, 10 kettlebell swings, 9 walking lunges per side, 8 gorilla rows per side, 7 squat jumps, 6 inchworms, 5 pushups, 4 deadlifts, 3 inverted rows, 2 Turkish get-ups per side, and, finally, 1 star jump. Pace yourself, and rest as needed between sets.
Weight: You can use multiple sets of dumbbells or kettlebells and/or bodyweight only, as needed for each movement.
The Moves
1. Star Jump
- Starting with your feet together and knees bent, crouch down with your hands at your toes.
- Jump up into the air, spreading your arms and legs out wide into a star shape, then land back in the starting crouched position.
2. Turkish Get-Up (per side)
- Stand with your feet under your hips and raise your left arm directly over your head, elbow locked throughout the movement.
- Step your right foot backward until that same-side knee is touching the ground, with an even weight distribution between your front heel and back knee.
- Option 1: Windshield-wiper the lower part of your right leg behind you so that the front of your right hip opens to the right and your legs form an approximately 90-degree angle from one another.
- Option 2 (whichever is comfier): Bring your front left leg even farther to your left so your legs reach that open 90-degree angle.
- Look up at the bell until you return to the lunge position.
- Bring your right hand to your hip and trace it down the front of your thigh to the floor, simultaneously pushing your hips backward, and then placing your right hand about one hand’s length in front of your right knee. Your planted right hand, right knee, and right foot should form a relatively straight line.
- Shift your weight into your left foot and right hand and press downward so that you can sweep your right leg forward until it is straight out in front of you, angled out slightly.
- Slowly (without dumping your weight into your right shoulder) lower your upper body backward using the assistance of your right arm and the muscles of your torso until you are completely on your back, left fist still pointing at the sky.
- From here, reverse the movement, driving through your left heel and right shoulder blade and rolling onto your right side by rowing your right elbow backward, left fist still raised.
- Slowly raise your right arm and position your hand so that you can again place your weight in your right hand and left foot, creating a bridge through which you can press into the ground and withdraw your right leg from in front of you, again forming that straight lineup of right hand, knee, and ankle.
- Shift your hips backward until you are able to lift your right hand (you’re still looking at the bell), then again either windshield-wiper the bottom of your right leg to the left (Option 1), or bring your left leg around the front to the right (Option 2), either way returning to the lunge position. You may look from the bell to affix your gaze to the horizon.
- Drive through your front heel and the ball of your back foot, taking a step forward and ending in the same standing position in which you began.
3. Inverted Row
- Grasp one handle of a suspension trainer with your right hand, facing the anchor point.
- Keeping your body straight and engaged from head to heels, fully extend your right arm in front of you; you’ll feel a slight stretch in your shoulder.
- Pull your body toward the handle until your hand is near your rib cage and your tricep is parallel with your back.
- Squeeze your shoulder blades and pause for a two-second count to activate your upper back.
- Lower your body with control until your arm is fully extended and you feel a slight stretch in your shoulder.
4. Deadlift
- Step up to a loaded barbell so it is touching your lower legs at midshin. Hinge at the hips first, then allow your knees to bend as you reach down to take a shoulder-width grip on the bar.
- Stand fully upright, with your arms straight and head in a neutral position, by pressing your feet into the floor and pushing your hips forward. At the top of the lift, squeeze your glutes to achieve a full lockout.
- Hinge at the hips again and bend the knees to lower the bar to the floor.
5. Pushup
- Assume a high-plank position, with hands slightly wider than shoulder width, arms extended (but not locked), and body straight from heels to the top of your head.
- Keeping your body straight and your head in a neutral position, engage your core and squeeze your glutes. Bend your arms and retract your shoulder blades to lower yourself until your arms form 90-degree angles.
- Reverse the movement, pushing yourself back to the starting position without breaking the straight line from head to heels.
6. Inchworm
- Bend forward to plant your hands on the floor.
- Walk your hands forward one at a time until you are in plank position.
- Reverse the motion and return to standing.
7. Squat Jump
- Stand with your feet shoulder width apart.
- Squat down, and then with one explosive movement, jump up as high as you can.
- Upon landing, squat down and immediately jump again.
8. Gorilla Row (per side)
- Stand with feet shoulder width apart or slightly wider, with two kettlebells between your feet.
- Hinge your hips back and bend your knees until you can reach the handles of both kettlebells.
- Grasp the kettlebells, then row them one at a time, alternating sides. As you row up with one side, push down into the opposite kettlebell on the floor. Don’t allow your hips or upper body to rise up.
9. Walking Lunge
- Stand tall. Step one foot forward and lower into a lunge so your front leg is bent at approximately 90 degrees. Don’t let your front knee push past your toes.
- Press through your front foot to stand, making sure to bring your rear foot forward. Step your opposite foot forward so your rear foot becomes your front foot, and lower into a lunge.
- Continue alternating legs.
10. Kettlebell Swing
- Stand with your feet about shoulder width apart and a kettlebell 1 to 2 feet in front of you. Hinge at the hips to reach down and grasp the kettlebell.
- Tip the kettlebell handle toward you. With your core engaged and lower back flat, quickly “hike” the kettlebell backward, high between your legs.
- Reverse the movement by forcefully driving your hips forward. Contract your glutes to come to standing as the kettlebell swings out in front of you.
- Engage your lats once the kettlebell reaches its apex to push it back between your legs. Repeat, then “park” the weight in front of you with control.
11. Glute Bridge
- Lie on your back with your knees bent and feet flat on the floor. From this position, engage your core, press your back into the floor, and begin squeezing your glutes.
- Keep the glutes engaged and weight even across both feet as you press your hips up. Extend your hips fully so your body forms a straight line from your knees to your shoulders.
- Hold this position for one breath, continuing to squeeze your glutes. Take care not to overextend and arch your back by keeping your ribs in proper alignment.
- Slowly reverse the movement — keep squeezing your glutes and don’t collapse to the floor — to return to the starting position.
12. Mountain Climber (per side)
- Assume a high-plank position with your wrists under your shoulders and your body forming a straight line from head to heels. Keep your shoulders over your wrists and press your hands into the floor. Don’t let your shoulders drift back behind your hands and be sure to maintain a neutral neck position.
- Keep your hips low and stable. Don’t let them shift higher than shoulder height or into a pike position.
- Engage your core and drive one knee toward your chest or same-side elbow. Keeping the raised foot elevated, hold for a moment.
- Return your raised foot to the ground and simultaneously drive the opposite knee forward. Hold for a moment, and repeat, alternating sides. (Avoid unnecessary bouncing or kicking when you switch feet.)
