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 gonna 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. Two, 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 warm-up 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. 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've got to 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 pedal those arms back. Pedal them back. Here we go. Beautiful. Just open up those shoulders. Shoulders and hips are ball and socket joints 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 launch. 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 you're 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 gotta breathe during these workouts. You gotta 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. You wanna come down as deep as you can. Work those boots. Come on, 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 hit the 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. We're gonna go right into skipping. Are you ready? Skipping in place. Hold on. Here we go. Opposite arm above the ear. This is a great warm-up. 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. 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. 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 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. All 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. 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. 10. Good job. 10 down dog push-ups. All right, here we go. So get into down dog. Are you ready? Here we go. Hike, dive, drop. That's one. Hike, dive, drop. That's two. Now you could 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. All right? Left is one. Here we go. Right, left. That's one. Right, left. That's two. Right, left. That's three. Here comes four. Now you could always drop your knees. Here comes five. Six. Oh yeah. Abs are tight. Seven. Eight. Come on. Get to 10 sets. Stand it up. Last exercise. 10 of everything. Here we go. It's a squat-launch lunge combo. Squat deep, forward lunge with prisoner arms. Right, left. That's one. Okay. Try it again. Squat, lunge. Lunge. That's two. Squat. Now Lindsey, 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 10. Okay. Here comes at one minute rest. Right now. Nice. 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. Lindsey and I have water. Yes we do. If you want to need recovery right now that is the total object of this workout. Breathe. Let that heart rate recover. Yup. You should want to need recovery when you're doing intense workouts. That shows you that you're pushing. Now a couple of tips on those burpees, since we have a full minute of rest, I wanna show you you could always come down, walk it out, walk it in. I want you to drive 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 push-ups, you can drop to your knees. I want you to be safe but I want you to be challenged, right? Yes you can. Yes. Yes you can. All right, here we go. You guys, we have 10 seconds. We're gonna begin again. Rotating burpees. Nine of each. All right. Are you ready? Right back in here. Here we go. Four, three, nine of each. Two, one. Here we go. One. I'm gonna have you count, Lindsey. Okay. Okay. Here we go. Two All right. So I want you to be mindful of your core here. Come on. Awesome. I want you to keep your abs tight. Don't sag in your low back. Come on. We're on six you guys. We're over halfway. All right, here we go. This is seven? Yeah, it's seven. Okay, here we go. Eight. One more, one more baby. You got it. Beautiful. All right, hop it over. So here we go. This is one. This is two. You got it. Three. You count Lindsey and I'm gonna talk if I can. I want you to pull your knees in. So you're working those inner thighs. Lift your knee. Where are we at? Eight. Here we go with nine. Boom. Down dog push-ups. Here we go. All right. In a pike, start in a pike. Ready? Hike, dive, drop. That's one. Let's go hike, 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? Yup. Eight. Come on. Strong core. You gotta hold your plank. Hold your plank. Yes, you can. Spiderman, here we go. Right, left. That's one. Two. Now you can drop your knees if you want to. Three. Abs tight. You got it. Five. Go to your own pace. You're getting to nine. What number are we on Lindsey? That just nine. I got one left. Okay. All right, there we go. Squat-launch 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, heart up. What number Lindsey? Right here, we're going into five. Five. Why do we have arms up? Gets the heart rate up. Opens up through the chest. Six. Remember you can do your reverse lunge if you prefer. Oh yeah. What number? Seven. I'm not very good at counting. Eight. All right, one more. Yes, you can. Nine. And are you ready? One minute rest. If you are still going at home. 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, on those 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 really sows 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. And then after this, the rest time drops? Yup, rest time drops after this one. So after we do an 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. Pick up our pace a little bit. Come on. Two. Yeah. 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. Awesome. Beautiful. Hop and over. Here we go. One here. Two. Now pull that knee up. Three. I want you to feel on your inner thighs. Four. Drag your thumb to chin. You got it. Six. Come on, pull it up. Seven. Eight. You did it. Eight down dog. Let's go. Are you ready? Pike. Ready? Pike. Here we go. Dive, drop, one. Pike, dive, drop, two. Yes. Three. Come on. Lindsey 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-launch 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. Nice work. You guys keep it up. I'm feeling this in the legs. Oh yeah. Four. Here comes five. Nice. Six. Come on, come on. Two more. Seven. One more. Eyes up, chest up, deep squat. You got it. Here comes your rest. Great. And done. All right. Nice work guys. This is no joke. Yeah. 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. 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? Here we go. Down to seven now. Seven of each exercise. Seven in each. It means if we're going shorter we got to go harder, right? Right. So we're gonna go a little faster and you know burpees are no joke you guys. This is 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. Down, out. Pick up a little bit. Three. Come on. Four. Let's go. Five explode. Come on. Six. Seven. Done. Hopping over one, right here. Two, bring 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 it Spiderman. Go. Right, left. One. Two. Three. Four. Five. Six. Seven. Squat-launch 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, we share. That's how we help each other out. Always trying to combine things differently just to keep the brain and the body having fun, right? Yes. Gotta mix it up. What number? That right there is five. We got two more. Okay. Six. Breathe. Last one. And seven. And here comes your break. All right. 45 seconds. This is our last 45-second break. It will start to get shorter once it 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 want to move a little bit. Nice job. You too. All right. Six of everything. I want you to think about your form on those burpees. You can walk your feet in. If you wanna 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 body. Alright. push-ups. 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. Breathe. Come on. We got it. Nice. Last one. Awesome. All right, hop and over. One. Right here. Two. Pick it up. Three. Yeah. Four. Five. Pick that knee up. Come on. Six. Beautiful. Down dog push-ups. Right here. Here we go, 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. 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. 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 Lindsey? That was four. This is five. Okay, here we go. Oh yeah. Here comes six. Beautiful and done. Now the rest gets short. The rest now was 30 seconds and it's gonna go quicker than you think. Breathe. Do grab your water. We keep grabbing our water because we're keeping it real. Water and oxygen are your friends. 55 of you exercises. 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. Four. Come on. Oh yeah. Five. Done. Hop and over. Ready? One. Right here. Two. Come on. Three. Four. Five. Down dog push-ups. 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've got two more. Do it. Stand up. Five squat-launch 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. Tone 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. Here we go. Four of everything, you guys know this is where it starts to get real. Right. We keep moving. 15-second 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 push-up. Believe in yourself. Hold your plank, hold your plank, hold your plank, Go. Right. Left. Right left. Two more. Grab that knee to that elbow. Abs tight. Yes. Stand up. Squat-launch lunge. Let's go. Down. 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 because it kind of fakes you out. Right? Right. Body weight exercises 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. I love that this is where it gets so hard. Three, two, one, three of everything. Go down. Let's go. Come on. Done. Here we go. One, two, three. Three Down dog. Come on. Here we go. You ready? Dive and drop, one. Count 'em. You got it. It doesn't matter if you're going at our pace. It doesn't matter if you finish. Here we go. Spiderman three. If you finished a little before or a little after. It all comes out in the blender together. All right. Stand up. Squat-launch lunge. You're ready? Go. Come on. You got it. Half the job. One more right here. Okay. 15-second rest. Now it's two, one in a row. Okay. We're going hard. This is it right? No break on 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. 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. One. You're getting that up to turn it. Down dog. Here we go. One. Spiderman. One. Squat-launch lunge. Here we go. The big finish. This is the number 55. Yes. Nice job. I'm sweating. I'm sweating and my heart rate's up. I feel good. Do you feel good? I feel great. That was Coming Down the Ladder, my friends. All right. Let's cool down. We would be doing a disservice if we didn't cool down. So I want 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. We're just, we keep our head above our hearts so 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 the flexors. Excellent job you guys, you don't have to have two hours to workout. You need 30 freaking good minutes. With just your body. Yeah. 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? No, maybe. If you're light on your feet during those burpee. Okay. Other side, let's go. So just give me that figure four, push that 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. And that's okay because that's pretty much being humans. Just press into it. If you can start to breathe through your nose, that is a really good sign of your fitness. Congratulations. Let's get the twist right here. Right there. I love it. That feeling at the end of a workout. Stretching it out and you're like, "I've earned it." You're correct. Those endorphins, that free, happy drug. I'm all about the free happy drug. And you know what, we're group people, we like to work out together. So that's why I was so excited, let's get our quad, to bring Lindsey today and work out with you. Join us again. We love working out with you, right? I know. It's so fun. All right, keeping 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 gotta stretch it out when you're done. And then of course drink water all day long. All right. One last stretch. You want to 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. Sweat is dripping. Sweat is dripping. All right. Roll the shoulders back. All right. We had a good time today, yes? Yeah. 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.