BeWOW: Burn Lots of Calories with This Killer Workout

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Ever done a ladder workout? It’s simple: You work your way up a ladder of exercises until you reach the top, then you reverse the order to come back down.

This week, you’re going to conquer a 10-exercise ladder. You’ll notice that the reps for each exercise increase as you climb up. Once you reach the top, you’re going to come back down the ladder and finish off where you started. If you’re feeling up for the challenge, complete the ladder (up and down) twice!

Ready to get started? Here’s what you’re going to do …

BeWOW: Conquer the Ladder Workout

5 pull-ups (or a pull-up alternative—see below)
10 burpees
15 squat jumps
20 push-ups
25 sit-ups
30 alternating overhead press
35 lunge jumps
40 lunge rows (20 on each side)
45 ab twists
50 mountain climbers

Explanation of exercises
*Click the links below for video how-tos.

Pull-ups: Suspend yourself on the pull-up bar with your hands a little wider than shoulder-width apart. Pull yourself up, keeping your body as straight as possible, until your chest reaches the bar. Slowly return to the starting position and repeat. Too difficult? Try one of these pull-up alternatives.

Burpee: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, lower to the ground, bring your feet back in, and stand up.

Squat jumps: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. As you stand, propel yourself upwards and jump. Return to standing and squat again.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Sit-up: Lie on your back with feet on the floor and knees bent. Put your hands behind your ears. Without pulling on your neck and using only your abs, lift your shoulders off the mat and come to a full sit-up position. Lie back down slowly.

Alternating overhead press: Holding free weights in each hand, stand with the weights at your shoulders, hips tucked under, and abs very strong. Start by pressing your right hand to the ceiling, return it to your shoulder, and then press with your left.  Do these as fast as you can with good form.

Lunge jump: Position yourself in a lunge. Jump upwards switching the front and back legs. Once landed, repeat.

Lunge row: Standing with your left leg forward in a lunge and left forearm on thigh, row a weight with your right arm like you’re starting lawn mower. Switch to opposite side lunge for left arm.

Ab twists: Sit on the floor with knees bent, heels pressing into the ground. Lean back slightly and use your abs to twist side to side.

Mountain climbers: Get in plank position. Alternating legs, bring your knee into the chest, keeping your upper body strong. Extend leg and switch.

» Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.

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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.