a ladder 100 workout for the new year
It's the new year and it's time to set our intentions. Hopefully we have entered the New Year with a new resolve to do better and be better, to ourselves and to those around us, both inside and outside of the gym.
So to start your New Year off with a bang, we asked JJ Peterson to put together a simple workout that can scale towards any ability. Can't make it all the way to 100? Start with 50. Start with 30. Just start. Here's to the New Year and all the great things that will come with it. Let's get started.
Complete 10 reps of each exercise as you move down the ladder. The last exercise in each round will fall off as you continue to move from the top to the bottom of the ladder. Once you reach the bottom of the ladder, start again from the top with 10 more reps of each exercise until all of the required reps are completed.
100 Double-Unders
Start out jumping rope normally but a little higher than you need to. This will allow the transition to a double swing to happen a little easier. Once comfortable, speed up the rate at which you are swinging the rope. Remember, it is all the wrist. When you feel ready, as you jump into the air swing the jump rope so it passes beneath your feet twice while you are in your jump. Land and repeat.
90 Calorie Row
Before getting started, set the rowing machine computer to show calories burned. This amount can be whatever you are comfortable with, but do your best to push yourself. Then, row until the amount of calories you specified are burned.
80 Push-ups
Start in a standard push up position, with your hands beneath your shoulders and your fingers slightly spread.
Engage your core to support your back as you lower your chest towards the floor. Make sure you maintain a straight line from head to toe during the movement. Reverse your motion by pushing hard through the palms, rising upward until arms are extended. Repeat.
70 V-ups
Lie down on a flat surface or mat. Start with your legs straight, then raise your chest and legs at the same time towards the ceiling. Touch your toes to create the "v" shape, and then bring your torso and legs back towards the ground in a controlled manner. Bring your legs up into the air, touching your toes again. Repeat.
60 Kettlebell Swings
To being, stand over the kettlebell with feet hip-width apart, the kettlebell centered between your hips and slightly in front of you. Make sure your chest up, shoulders back and down. Squat down and grip the kettlebell with your palms facing you and thumbs wrapped fairly loosely around the handle.
Stand tall, hold on to the kettlebell. Keep arms long and loose and squeeze your shoulder blades together and engage your core. Soften knees, shift bodyweight into heels, and lower butt back and down toward the ground.
Driving through heels, explode upward through your hips to send the kettlebell swinging upward. Aim for chest height, being sure to not overextend and swing the kettlebell too high. As you swing, snap your hips forward and contract your core and glutes.
As the kettlebell begins to drop back towards the ground, let the weight of the kettlebell do the work so you can get ready for the next round. Make sure you shift your weight back into your heels as your hinge forward at the hips into a slight squat. Allow the kettlebell to fall through your legs. Pause, and then swing upward to repeat.
50 Pull-ups
Start by standing beneath your pull up bar. Grab the pull up bar with your palms down, making sure your grip is at shoulder-width. (shoulder-width grip). Hang on the pullup-bar with straight arms with your legs off the floor. Pull yourself up by pulling your elbows down to the floor, using your core to propel yourself upward. Continue upward until your chin passes the by the bar, crossing your feet as you rise. Lower yourself until your arms are straight. Repeat.
40 Barbell High Pulls
Start by holding a barbell with an overhand grip. Let the bar hang at arm’s length in front of your thighs. Stand tall. As you engage your core and bend your knees, lift the bar up directly towards your chin until the bar is parallel with your elbows. Think about spreading your elbows wide apart and pulling the bar back more so than high. Slowly lower and repeat.
30 Box Jumps
Stand in from of the box with your feet shoulder-width apart. Make sure you are a comfortable distance from the box. Drop quickly into a quarter squat. As you come out of your squat, extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Drop back to the ground with both feet. Repeat.
20 Kettlebell Snatches
Begin with a kettlebell between your feet. Bend your knees and push your butt back into your starting position. As you look straight ahead drive upward with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using your momentum to lift the kettlebell above your head. Slowly bend your elbow and drop the kettlebell back towards the floor, bending your knees as your drop. Repeat.
10 Push Press
Begin by standing with your feet shoulder-width apart. Grip the bar with your fingertips, elbows pointing forward. Rest the bar on the front of your shoulders. Once stable, drop down into a shallow squat, centering your weight under the barbell. Press up through your heels and as you rise back up, drive the bar directly above your head until your arms are straight. Lower the bar down to your chest, drop down into a squat, and repeat.
To see more workouts and health guidance and inspiration from JJ, follow him on Instagram: @hiittrainer