Welcome to the Weekend!!!

It's only Saturday and what a weekend it's already been!!! Thank you to those of you who supported the Lil' Sistas Girl on Fire event today. Talk about HER-STORY made for them.

For your At-Home Practice this week, you’ll be doing a full body ladder.

Fighters, you know what this is, Lifters, let me tell you.


A ladder is a great setup used execute a number of exercises, in this case there are 4 different exercises that you’ll be doing. First you’ll set your timer to 30 seconds. When the timer starts, you’ll do ONLY exercise 1. Then, when the timer rings, you’ll ADD exercise 2. So for the next 30 seconds you’ll be doing exercise 1 AND exercise 2. Then, on the next ring, you ADD exercise 3… ring, ring, add exercise 4.


Exercise 1: Sumo squat with 4 pulses

Exercise 2: Inche worm with 4x plank twist

Exercise 3: 4x superman swimmers

Exercise 4: Plank with 4x shoulder touches


The total time is 2 minutes to complete the whole circuit of 4 exercises, but then it’s up to you to decide on how many sets you want to do. Take a short rest, 1-2 minutes, and then do your next set.


Level 1: 4 sets

Level 2: 5 sets

Level 3: 6 sets


If you want to increase the level of these exercises, add some explosive energy into it, feel free to change up the sumo squats to frog jumps, the inche worms to burpees, the superman swimmers to pushups, the planks with should touches to plank jacks… or you decide. It’s your workout, your challenge,… your choice. Let me know how it goes if you do it.




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