Happy Workout Wednesday! I have another ladder work out for you this week, (compliments of my little sister Shelby,) but it is even harder, so you only have about a quarter of the running compared to last week’s! For this workout you will need a space where you can run about 50 yards each way and a flat surface to do 3 different types of jumps on.
It consists of 5 sets of runs with a set of vertical jumps reaching as high as you can, knee tuck jumps and broad jumps all with reps of 10 for every complete set of runs. For the runs you start at 10 and work your way down to 2. Each way counts as one, so for where I did it at, I would run to the fence and back and that would be 2 runs. So this is what it looks like:
10 runs then 10 reps of vertical reaching jumps, 10 tucks jumps and 10 broad jumps
8 runs then 10 reps of vertical reaching jumps, 10 tucks jumps and 10 broad jumps
6 runs then 10 reps of vertical reaching jumps, 10 tucks jumps and 10 broad jumps
4 runs then 10 reps of vertical reaching jumps, 10 tucks jumps and 10 broad jumps
2 runs then 10 reps of vertical reaching jumps, 10 tucks jumps and 10 broad jumps
On the vertical jumps get down a little lower than I am in the photos and swing your arms up and smack the fence as high as you can. Try to get into a rhythm so you aren’t pausing in between jumps.
On the tuck jumps start in a squat position and jump up while tucking your knees as close to your chest as you can. If you swing your arms up while you jump it will help give you momentum to stay in a rhythm. My arms almost go in a circular movement when I do these…you can probably tell in the photo to the far right that my arms go a little crazy.
For the standing broad jumps start off the same as you would for the other jumps in a low athletic squatting position and jump up and thrust yourself forward. Again try and get into a rhythm so that you are not pausing in between jumps and it is continuous.
I got caught in the rain again during my workout! I’m hoping for some sunshine soon!
XOXO – Abbey
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