I’m in the middle of a “de-load” week (if you’re working out regularly this is super-critical to implement periodically to promote recovery and longer-term get you better results!)
But, this does NOT mean I’m resting.
Quite the contrary, I’m
doing workouts like the following, which I made up in the style of Bodyweight STRONG:
GET -> Bodyweight Strong + Over-50 KB Revolution 2-for-1
15-minute Bodyweight Ladder Challenge
- Bodyweight Squats
– Begin with 2 reps, then 4 reps, then 6 reps, etc., adding 2 reps per round.
- Push-Ups – Begin with 1 rep, then 2 reps, then 3 reps, etc., adding 1 rep per round.
- Plank – Begin with 10 seconds, then 20 seconds, then 30 seconds, etc., adding 10 seconds per round.
- Reverse Snow Angels – (lying on ground, face down, lift arms and legs a few inches from ground, and move arms from hips to overhead)
– Begin with 10 seconds, then 20 seconds, then 30 seconds, etc., adding 10 seconds per round.
How to Do It:
- Perform 2 bodyweight squats, 1 push-up, 10-second plank, and 10-second reverse snow angel.
- Then, perform 4 bodyweight squats, 2 push-ups, 20-second plank, and 20-second reverse snow angel.
- Keep going in the ladder pattern, adding 2 reps for squats, 1 Rep for push-ups, and 10 seconds for planks and reverse snow
angels per round, for 15 minutes.
I tell people all the time that this one is simple, but also incredibly challenging, all at the same time.
If you dig it, here’s a link to get my 12-week Bodyweight STRONG course FREE when you grab a copy of Over-50 KB Revolution:
-> Bodyweight Strong + Over-50 KB Revolution 2-for-1
…and here’s to you keeping up the awesome work!
-Forest Vance – MS, Human Movement – Kettlebell Specialist – Over 40 Training Expert
