Ladder-challenge to keep you moving

Here’s another idea that can make it easy to incorporate daily exercise whenever you have 10 or 15 minutes and it’s called ladder-challenge. For this challenge you choose any 2 or 3 moves you like and start with one repetition, then 2, then 3 and so on until you reach 10 or 15.

A few examples :

1. Push-up + Tuck jump

*push-ups can be done in many variations to make it easy for anyone, no matter what fitness level, to use them in their routines, read all about it in the next post. *for a tuck jump you start by standing with your feet a little less than shoulder-width apart. Drop down a little into a squat then jump as high as you can into the air. Keep your back straight throughout, and tuck your knees up towards your chest as much as possible, before landing as softly as you can.

- 1 push-up followed by 1 tuck jump

- 2 push-ups followed by 2 tuck jumps

- 3 push-ups followed by 3 tuck jumps

- ... continue counting until

- 10 push-ups followed by 10 tuck jumps

2. Leg Raise + Squat

* Leg raises are performed lying on your back, keeping your lower back glued to the mat as you lift your legs. Lift both your legs up at the same time, now lower them again as far as possible to the ground without curving your back, then move back up. For a lighter version start by moving one leg up at a time. * Squats come in many variations. In this ladder-challenge you can do any type you like. Place your feet close to each other, on shoulder-width or further apart to work different muscles in your lower body. Keep you back straight as you drop down until your knees are almost 90 degrees bent and move back up.

Jump up after the leg raise to add more cardio before coming down in the squat.

- 1 leg raise followed by one squat

- 2 leg raises followed by 2 squats

- 3 leg raises followed by 3 squats

-... continue until

- 10 leg raises followed by 10 squats

Enjoy the sweat!