4-Exercise Strength Ladder

The WOW, or Workout of the Week, is a short workout that you can do on your own as an add-on to your training. These workouts are designed to be mostly equipment free (so you can do them anywhere) and of medium to high intensity. Modify as needed depending on your fitness level and intensity needs.

This workout will help you get strong with a 4-exercise strength ladder.

You’ll do the following exercises:

  • Goblet Squats
  • Man Maker Push-ups (# of reps total)
  • Y Lunges (# of reps per side)
  • Double Bell Romanian Deadlifts

The workout is a descending ladder of 10-8-6-4-2. On your first round do 10 reps of each exercise (10 total reps for the push-ups and 10 per side for the lunges). Ideally do the exercises back to back with no rest.

Rest for 30 seconds to a minute and then do 8 reps. Keep working your way down by twos until you get to the final round of two.

Click below to get all the details on the workout (including how to do the YMCA dance and how to regress and progress the exercises).