Coming Down The Ladder Workout

Hi, I'm Chris Freytag And this is your Coming Down the ladder workout. This is a bodyweight workout. So all you need is your own body and a mat. If you're on hardwood or cement otherwise the carpet may do. And today I have my friend Lindsey Bomgren with me. Hi. And she's gonna be doing the workout with us. So get ready. Now Coming Down the ladder is a really fun workout. Here's how it works. We have five exercises. We are going to do 10 of each of the exercises, and then we will take a one minute rest. Then we will do nine of each exercise and take a one minute rest. Then we will do eight of each exercise. Take a 45 second rest. Seven of each exercise, take a 45 second rest. Six of each exercise, 30 seconds, five of each exercise, 30 seconds, four of each exercise, 15 second rest, three 15 to one. We're done. We're coming all the way down the ladder. It's 55 of each exercise. So let's begin with a warmup and we'll take you all through it. You don't have to worry about a thing. Here we go. Deep breath up. Inhale, exhale. We always have to warm up our body to do that again. Really bend your knees. You're starting to warm up that lower body. Here we go. One more. Good. And now I want you to roll out your back. So bend your knees. Come all the way down. We're warming up those hips and knees while we roll, we gotta wake up our joints and our muscles all the way down. Oh, it feels good, one more. All the way down. Bend your knees, bend your hips, round your back. Good. All right. Let's peddle those arms back. Peddle them back. Here we go. Beautiful. Just open up those shoulders. Shoulders and hips are ball and socket joint, so we always have to warm them up and then go the other direction. Here we go, pedal this way. Keep your abdominals tight. You can even go a little faster right here. Beautiful breathe. Awesome. All right. Flap those wings just release those arms. Good job. All right. We're gonna come over into a runner's lunge. So let's go ahead and step this way. Take a nice big, deep breath up. Inhale up, exhale all the way over. If you feel it in those hamstrings, that's okay. Reach it out, walk it out into a full plank. Abdominals are nice and tight right here. Now take your right foot forward to the heel of your hand. Bring it all the way up and open up, big stretch through your whole body. Bring it down, switch sides. Here we go. You're dropping that hip flexor open, beautiful switch sides. So open up that hip flexor on the open leg. You feel it through your hamstrings on the other leg. Here we go, left side. Beautiful. Let's do one more time on each side. Good. Right here. Big range of motion. One more. Good. We're gonna push back into a down dog right here. So here's what I want you to do. Bicycle your heels, bicycle them, so you wake up your calves, wake up your achilles. Right there. Good. Just a few more. Awesome and release. Pull forward to a full plank. Now walk your feet into your hands right here. Just like you would for a burpee. Drive up through your glutes all the way up and release. Relax those shoulders. Good. Hip circles right here. Start with that right leg. Just open up and then the left, right here. Good. All right. Now remember you got to breathe during these workouts. You got to drink water. We are gonna have fun and we will be working hard right with you. Just a couple more. Give me one more on each side. It doesn't matter what pace you're going at. All right. Go at your own pace right there. Feet are a little wider than hip width apart. Let's sit back. Let's squat and up and squat. Now in our squats, we do have some squats in this workout today. Eyes up, chest up, sit into that imaginary chair. Put the weight back in your heels, right? You wanna come down as deep as you can. Work those glutes. Come up, give me four. You got it. Three. Still warming up. Two, hold it down low, right here just pulse it. Pulse it. Good. Nice and low. Just slightly lift the toes. Come on for eight, seven, six, five. Good. Four, three. Roll it up right here. Awesome. Some jumping jacks, right here. Let's go now jack it out, right here. Hands, hip to head. Big range of motion. Just starting to get that heart rate up. You could always do the low impact right here. That's always your choice. Do what works for your body, right here. Good. Let's bring those arms all the way around. Join in when you're ready, all the way. Let's go big, breathe through your mouth. All right we're gonna go right into skipping. Are you ready? Skipping in place. Hold on. Here we go. Opposite arm above you. This is a great warmup. Warms up those quads, warms up those hamstrings. Lift that arm above your ear. Big. You could do this without a bounce. That's your choice. All right. So if you're starting to breathe through your mouth, congratulations. I'm starting to feel this. Woo. Yes. Here we go. Last four, three, two. Last thing, Ham curl right here. Just join in. I want you to feel that stretch through your quads and your kneecaps right here. Bend your knees. Good. All right, here we go. Last four, come on three, two, one. Good. We're warmed up. If you're feeling like your heart rate's up a little bit, that is the purpose. Now coming down the ladder five exercises, 10 of each exercise to begin one minute rest. So we're gonna begin with rotating burpees. What do we mean by rotating burpees? We're gonna do one coming this way and then we're gonna do one coming this way and we'll keep alternating unless, you get dizzy then don't rotate. You can always modify your burpee I'll give you some options 10 burpees. Are you ready? Here we go. Hands, come down, feet go out in and hop it up. That's one right, here we go come on two. Come on three. You can go at your own pace, four. You got it. Come on five. Nice. Come on six. Now you could walk your feet in and out if you prefer seven, come on. Oh yeah. Eight, come on. Nine. And 10. You got it. Good. Right into up and overs here. Join in that's one, two. Pull that inner thigh in three, four. It's like you're hopping over something. Five. Come on six. You got it. Seven, eight. Are you pulling that knee up? Nine. Good job. 10 down dog pushups. All right, here we go. So get in a down dog. Are you ready? Here we go. Hike, dive, drop. That's one. Hike, dive, drop. That's two. No, you can go at your own pace. This is three. Lindsey is showing you a modification on your knees. Way to go girl. Yeah. All right. What number is this? Five? Yes? Yes. All right, here we go. Six, come on. You got it. Push it. Seven. Pick up the pace a little bit if you can eight. Come on. Nine. Let's go. All right. Here comes our fourth exercise. Stay right here in your plank. Spiderman knees, right? Left is one. Here we go. Right, left that's one. Right, left that's two. Right, left that's three. Here come support. No, you could always drop your knees. Here comes five. Six. Oh yeah. Abs are tight. Seven. Eight. Woo. Come on. Get to 10 sets. Stand it up. Last exercise. 10 of everything here we go. It's a squat lunge, lunge, combo. Squart deep, forward lunge with prisoner arms. Right, left. That's one. Okay. Try it again. Squat, lunge, lunge. That's two. Squat, Now, Lindsay, I'm gonna ask you to count for me. All right. That's three. She's got it. Okay. Well, I talked to you guys. So if you would like to do a reverse lunge instead of a forward lunge that is no problem. If that's easier on your knees, if you'd like to have your hands below your heart, that's fine too. You tell me how your body is reacting. Okay? Bend that back knee eyes up, chest up. Beautiful. What number Lindsey? This is seven right here. Seven. Going into eight. Okay, here we go. Eight, come on. We've got this, nine squat down low I want your elbows towards your knees and your eyes are up and your chest is up. This is it, right? This is ten. Okay. Here comes that one minute rest right now. Ooh. Ooh. Nice work. Okay. That was 10 of everything. Now we're gonna do nine of everything. Now you have one minute rest. Grab your water, Lindsay and I have water. If you want to need recovery right now, that is the total object of this work. Breathe. Put the heart rate, recover. Yup. You should want to need recovery. When you're doing a test workups that shows you that you're pushing now a couple of tips on those burpees. Since we have a full minute abreast, I wanna show you. You could always come down, walk it out. Walk it in. I want you to try through your glutes in a burpee, always come up through your glutes. Don't use your back. In the Spiderman, you can drop to your knees. In the pushups you can drop two knees. I want you to be safe, but I want you to be challenged, right? Yes you can. Yes you can. All right, here we go. You guys move 10 seconds. We're gonna begin again. Rotating burpees nine of each. All right. Are you ready? Right back in here. All right, here we go. Four, three, nine of each two, one. Here we go. One. I'm gonna have you count Lindsey. Okay. Here we go. Two. All right. So I want you to be mindful of your core here. Come on. Woo. Awesome. I want you to keep your abs tight. Don't sag in your low back. Come on. On six you guys we're over halfway. All right, here we go. This is seven? Yep seven. Okay, here we go. Eight, one more, one more baby. You got it. Woo. Beautiful heart up and over. So here we go. This is one, this is two. You got it, hurry. You count Lindsay and I'm gonna talk if I can. I want you to pull your knees in. So you're working those inner thighs. Woo. Lift your knee. Where are we at. Eight. Here we go nine boom. Down dog pushups. Here we go. All right. In a pike Starting to pike, ready? Pike, dive drop. That's one, let's go. Pike, dive, drop elbows are just behind your bodies. Just let them bend full. Push up all the way down to that mat. What number Lindsey? This right here is five. Okay. Five. Good. So I really want you to be thinking about full range of motion. All right. Number seven, right? Yep. Woo eight come on. Strong core. You gotta hold your plank. Hold your plank Yes, you can. Spider-Man here we go. Right, left. That's one, two. Now you can drop to your knees. If you want to three, abs tight. You got it. Five. Go drill and pace. You're getting to nine. What number are we on Lindsay? That just nine I got one left. Okay. Woo. All right, there we go. Squat, lunge, lunge Here we go. Squat forward lunge, prisoner arms. You got it. Now it's a deep squat range of motion matters when it comes to squats and lunges. So I want you to get down there. If your knees are healthy, I want you to practice coming deep into that squat. Keeping your head up part up. What number Lindsey? Right here, we're going into five. Five. Woo. Why do we have arms up? Gets the heart rate up. Opens up through the chest. Six. Yeah. Remember you can do your reverse lunge if you prefer. Oh yeah. Woo. What number? Seven. I'm not very good at counting. Eight. Yep. All right, one more. Yes you can, nine. And are you ready? One minute rest. If you are still going at home. Good girl. Good job. If you're still going, finish it. That's okay. It's about one minute rest. So we're coming down that ladder. We did 10. We did nine. Here comes eight. You got a little bit of time. Drink, drink, and walk it off a little bit. Now. How most push-ups you guys? You could also do them into a chair. So you could do your pike, dive and drop into a chair. I want you to release those elbows back behind your body. Don't try to scrunch your neck. Let them come down. Full range of motion. Yes. On that chest. Beautiful. All right. We have about 20 seconds left. So now rest time drops? Yup. Rest time drops after this one. So after we do have eight of everything, we only have 45 seconds rest. Here we go. Let's do it right back into it. With those rotating burpees. Here we go. I count on you to count. You got it. All right. So we're going for eight of everything. Are you ready? Four, three, two, one let's go. Down, out in up. That's one that pick up our pace a little bit. Come on two. Yeah. Woo. You got it. Are you breathing? Come on. Halfway. You can always modify. Five. Come on. Here's six. Yes. Seven come on. Last one. Last one. Beautiful up and over. Here we go. One here, two now pull that knee up. Three, I want you to feel inner thighs. Four, drag your thumb to chin. You got it, six. Come on, pull it up seven. Eight. Yeah. You did it. Eight down dogs let's go. Are you ready? Pike. Ready? Pike, here we go. Dive drop, one. Pike. Dive dropped two. Yes three. Come on. Lindsay is showing you the modification. Four, yes. Five. If you are going slower or faster. That's okay. Eight is your number. We have one more. One more. Come on, come on. I want you to hold that plank. Hold it right here. Hold it, Spiderman go right, left. One. Two. Come on three breathe. Are you thinking about your core? Five. Come on. Seven, is that right? Last one. Right here. Go. Good. Squat, lunge, lunge. Here we go. Ready? Squat, lunge, lunge. Remember? Lunges are all about bending that back knee. Okay. You got to get down there. Hands are up that's two. Come on three. Awesome job. Yeah. Nice work you guys keep it up. I'm feeling this in the legs. Oh yeah. Four. Here your comes five. Nice. Six. Come on, come on two more. Seven. Oh yeah one more. Eyes up chest up deep squat. You got it. Here comes your rest and done. All right. Nice work guys. This is no joke. Yes. Right? Right. All right. That was eight of everything. You only have 45 seconds rest. As we're Coming Down the ladder, the rest gets shorter. Okay. So breathe deep. And you should be sweating. Yeah. You should be gasping for air. You're using muscles and your cardiovascular system. So nice. I'm a big water drinker, I like to drink during my workout. It's up to you. All right. You guys ready? Down to seven now, seven of each exercise. Seven of each. It means if we're going shorter, we gotta go harder right? Right. So we're gonna go a little faster and you know burpees are no joke you guys, this has 55 of every exercise. Here we go. In four, three. We're going for seven, two, one. Let's go. Down, out in up. Let's go. Down, out, in, up. That's two. We're pick it up a little bit. Three, come on. Four. Let's go. Five explode. Come on. Six. Seven. Woo. Done. Hopping over's. One, right here. Two pick your knee up, come on. Three. Don't worry about the music. Don't worry about anything but yourself. Four. Five. Six, seven, right into those down dogs let's go. Right away. Here we go pike. Dive drop one, pike. Dive, drop two. We're going for seven, three. You're on your own now, okay. I want you to count. Come on. Five. Beautiful. Six. Oh yeah. Final one. Hold your plank, hold your plank. Hold the spider man. Go right, Left one. Two. Three. Four. Five. Six. Seven. Woo. It's about lunge, lunge let's go. Ready? Squat, lunge, lunge. This is one. Awesome. I love this exercise, it's my first time doing it I just love it. All right. We love it, share. That's how we help each other out. Always trying to combine things differently just to keep the brain in the body having fun, right? Yeah. It's good to mix it up. What number? That right there is five. We got two more. Okay. Six breathe. The last one. And Seven. And here comes your break. Alright. 45 seconds this is our last 45 second break. Okay. It will start to get shorter, which gets harder. Nice job everybody drink your water. Walk it off a little bit. You notice that we're not standing still because when your heart rate is elevated, you wanna keep your head above your heart. You wanna breathe, you wanna move a little bit. Nice job. You too. All right. Six of everything. Woo. I want you to think about your form on those burpees. You can walk your feet in. If you want to really modify, you could just touch the ground, lift the arms up. Maybe you've already come up with your own modification for burpees. That's totally cool. I want you to listen to your body. Alright. Pushups. Listen to your body. All right, here we go. Six of everything starting in four, three, two, one. Let's go down, out in up one. Come on, pick up the pace a little bit. Two. Let's go. Three, breath come on. We got it. Nice. Last one. Awesome. All right, up and over. One, right here. Two, pick it up. Three. Yeah. Four. Five. Pick that knee up come on. Six. Beautiful down dog pushups. Right here. Here we got pike. Are you ready? Go dive and drop one. Let's go. Elbows, fall behind dive and drop, full range of motion. Come on. We're doing six. You got it. Woo. Come on. Believe in yourself one more. Hold your plank. Yes you can. Here we go right left. That's one. Right, left. Pick it up right, left, four right here. Come on. Five. Woo. Nice. Stand up. Squat, lunge, lunge. Are you ready? Here we go. You ready? Squat. Lunge. Lunge, arms are up elbows back. Squat, lunge. Well, that's two. Nice. Come on, push yourself a little bit. You know the rest is coming. Nice. Deep squat. Nice deep lunges. I think that was four Lindsay? That was four this is five. Okay. Here we go. Oh yeah. Here come six. Beautiful and done. Woo. Now my breaths gets short. The rest now, was 30 seconds and it's gonna go quicker than you think. Breathe to grab your water. We keep grabbing our water because we're keeping it real water and oxygen. Are your friends? Yes. 55 of this exercises is no joke. Yeah, it is. This is one of my favorite workouts. Especially as we start to go faster here at the end. Here we go. Five of everything starting in four, three, two. You ready? Let's do this. Let's go! One right here. Come on two. Push it. Three. Oh yeah. Four. Come on. Oh yeah, five. Woo, done. Up and overs. Ready one right here. Two. Come on. Three. Four. Five. Down dog pushups. We're picking up our pace a little bit. Ready? Let's go. Ready? Dive drop one. Dive drop two. Let's go. Dive drop three. Keep your head in alignment with your whole body. Four. Five. Hold your Plank. Hold your plank. Hold your plank. Here we go. Spiderman. Right, left one. Right, left. Right, left. We got two more. Do it. Woo. Stand up. Five squat, lunge, lunge Here we go. Squat lunge, lunge one. So I keep reminding you to keep your core lifted. I don't want you to fall over in a squat and a lunge. It's all about the lower body. It's about the booty. Yes.Feel that booty. Are we on four? This is four. Okay. Here comes five. Right here and done. 30 second rest. It's gonna go quick. Yeah, here we go. Four of everything you guys. Now this is where it starts to get real. Right? We keep moving 15 seconds rest after the four. This is when I really have to focus on keeping my core tight. Yeah. And bending your knees. Bending your hips. Shoulders up, back and down. All right, here we go. Here we go, here we go. Four of everything in five, four, three, two, one. Let's go down, out up one, good. Two. Three. Four. Oh yeah. Here we go. One. Two. Pick that leg up. Come on! Three. Four. Down dog, let's go. Here we go. Pike. Ready? Go. Dive drop, one. Come on all the way in that pushup. Believe in yourself. Hold your plank. Hold your plank. Hold your plank, go. Right, left. Right, left. Two more. Drive that knee to that elbow. Abs tight. Yes. Stand up. Lunge, lunge. Let's go. Down. Woo. I'm telling you. This is one of my favorite workouts when you're like thinking, okay. I don't have equipment. I need to get my body moving. Yes. Cause it kind of fakes you out, right? Right. Body weight ones are so hard. Done. All right. Three of everything, but you only have 15 seconds, rest? We're getting right back into it. Okay, here we go. I'm not kidding. Here we go. Three, two, one, Three of everything go. Down. Let's go. Come on. Here we go. One. Two. Three. Three down dog come on. Here we go, you ready? Dive and drop one. Count on em. You got it. It doesn't matter if you're going at our pace. It doesn't matter if you've finished. Here we go. Spiderman three. If you've finished a little before, a little after it all comes out in the blender together. Alright. Stand it up. Squat, lunge, lunge. You ready go. Come on. You got it. Tough job. One more right here. Okay. 15, second rest. And now it's two, one in a row. This is it right, no break after this one. No break. Just to cool down. You guys are awesome. Here we go. Three, two, one, two. Let's go. Here we go. One. Two. Here we go. Push ups. Ready? Go one. Come on two. Spiderman. One. Two. Squats. Oh yeah. Here we go. Bruising. I'm telling you I can taste the finish line. Right here. Okay. One of everything are you ready? Let's do it. Let's go. One. Bam! You're getting that extra tanning. Down dog. Here we go. One. SpiderMan. One. Squat, lunge, lunge. Here we go. The big finish. This is the number 55. Woo. Yes. Yeah. Awesome Job. I'm sweating. I'm sweating my heart rate's up. I feel good. Do you feel good? I feel great. That was Coming Down the ladder my friends. Right. Let's cool down. We would be doing a disservice if we didn't cool down. So I wanted to keep your head above your heart. We're gonna sit down. Okay. Let's just touch our toes. Sit on the floor. Sit on your mat. My hamstrings are screaming at me today. Oh yeah. Nice and tight. Now we keep our head above our hearts until the heartbeat comes down. You're breathing heavy and that's okay. Notice how quickly your heart rate returns. That's a sign of your fitness. So if your heart rate is coming down quickly, kudos to you and just see how far you can bend over and hold your stretch. Breathe. And let us take one leg over and set figure four stretch. I love this one. Push that knee away. And I want you to pull that other leg up. Now keep your chest and heart lifted. So you push forward with that core. You can put your hands behind you. If that feels good, press into it. You should feel this through the booty, the hips. Oh yeah. Oh yeah. Those re-flexors. Excellent job you guys. You don't have to have two hours to work out. You need 30 freaking good minutes With just your body, seriously. Let's do this right here. You could do this anywhere. I don't think you'd wake up. Anybody in the hotel if you did this do you think? If you're light on your feet during the coffee? Okay. Other side, let's go. So just give me that bigger four, push back knee away. Sit up tall and then pull in. Maybe one leg is more flexible than the other. I know that that's the case for me. Yep. And that's okay because that's pretty much being human. So just press into it. If you can start to breath through your nose. That is a really good sign your fitness. Congratulations. Let's get a twist right here. Woo. I love it. That feeling at the end of a workout. Yeah. You're Stretching it out, and you're like, I've earned it before. Those endorphins, that free happy drug. I'm all about the free happy drug. Yes. And you know what? We're group people. We like to work out together. So that's why I'm so excited. Let's get our quad to bring Lindsay today and work out with you. Join us again. We love working out with you. Right? I know it's so fun. All right, give me the other leg then. This is just a really nice quad hip flexor and knee stretch. For those of you whose knees are getting older. I'm raising my hand that's me. You got to stretch it out when you're done. And then of course drink water all day long. Yes. All right, one last stretch. You wanna come into a Yogi squat? So let's bring our heels together, toes apart right here. See if you can get those heels down on the ground. This is hard. Naturally you wanna lift those heels? If your calves are tight, but just drop them down. Just push those hips open. I am so proud of you today. This was a fantastic workout. Let's lengthen all the way up. So just pull that tailbone up and then roll up one vertebrae at a time. Yeah, just dripping. Sweat is dripping. All right, roll the shoulders back. We had a good time today. Yes? Yes. So much fun. I'd love to work out with you guys again. Come back again for the next workout. And we'll see you soon.