Think you can’t get in a good sweat session in just 10 minutes? Try this “up ladder” workout. In CrossFit, an “up ladder” workout means that after completing a round of exercises, the amount of reps increases on each subsequent round. Sounds simple, right? Simple definitely doesn’t equal easy!
The below “up ladder” workout alternates between one cardio and one strength-training move. That’s it. So grab a jump rope and a pair of medium-weight dumbbells, and let’s get started. If you don’t have a jump rope, just do phantom jumping rope. If you’re not a fan of jumping rope, do jumping jacks, high knees, or burpees instead.
Alternate between the two exercises below for a total of 10 minutes. After each round, the number of reps of the first move stays the same, but the reps of the second exercise increases by two reps. Try not to take a break in between reps or exercises, unless you really need to. Remember it’s just 10 minutes, and then you get to rest!
- 50 jump ropes (or 50 jumping jacks, 50 high knees, or 10 burpees)
- 2 dumbbell thrusters
The routine will look like this: 50 jump ropes + 2 dumbbell thrusters, 50 jump ropes + 4 dumbbell thrusters, 50 jump ropes + 6 dumbbell thrusters, 50 jump ropes + 8 dumbbell thrusters, etc. Keep increasing until the 10 minutes is up. You can write down the number of reps 2, 4, 6, 8, etc and cross them off to help you keep track.
Keep reading for descriptions of each of the above exercises.