1. Move faster
2. Ramp up the intensity
3. Take fewer breaks
4. Combine exercises
There are several ways you can incorporate these concepts into your training, allowing you to improve your fitness levels with limited time. Last week we discussed combination movements and today we will cover “ladders,” complete with a killer ladder workout.
Throughout the series please remember that above all else, quality of movement is key. Be sure to pay special attention to form and technique, and never employ sloppy, sub-par movements.
Ladders are very versatile, with makes them especially fun. You can ascend, descend, or do combination ascending/descending ladders. Performing your workout in a ladder format saves time because it allows you to train with intensity all the way through, simply by reducing or increasing the reps as you go along.
Here’s an example of a simple ladder workout using two exercises:
- Squat: 10; Kettlebell Swing: 15
- Squat: 9; Kettlebell Swing: 16
- Squat: 8; Kettlebell Swing: 17
- Squat: 7; Kettlebell Swing: 18
- Squat: 6; Kettlebell Swing: 19
- Squat: 5; Kettlebell Swing: 20
As you can see, the reps of the squat are descending as the reps of the swing are ascending. This workout should take about 10 minutes, provided that breaks are only taken as necessary.
Stay tuned for next week’s Fast Fitness! workout, using a speedy, yet challenging concept known as “complexes.”
OK, who’s ready to sweat? Let us know if you’re trying this workout today in the comments below!