Get a hardcore workout in a short period of time.

Here is a very powerful fitness tip for all of you that have a short attention span and you just want to get a lot of work done.

Its called a ladder, its actually very simple. Pick any exercise and do 1 repetition and rest. Now do 2 repetitions and rest, continue to add one rep until you hit the number you want to stop at. If you did up to 10, that would be 55 repetitions. If you went back down the ladder it would be a total of 100 repetitions.


Here is a sample workout. The rest periods are swapped out for another exercise.

Goblet Squat 1 rep

Push Up 1 rep

Goblet Squat 2 reps

Push Up 2 reps

Goblet Squat 3 reps

Push Up 3 reps

Up to 10


Keep adding on one repetition until you hit 10 reps.

As for you martial artist out there, this is a great way of building up PERFECT repetitions while staying as fresh as possible.

In Strength,

Charles Trinh, MS, PES, CSCS, ACSM-cPT

Please feel free to share this post, in return please credit me as the original author of this work, include a link to this post and the bio at the end of this blog.

Charles has dedicated more than 14 years in the field of exercise science and performance enhancement. His extensive background in human performance and sports medicine enable him to develop scientifically sound fitness programs for individuals looking to get healthy, and up to high performance athletes.  Charles has also done extensive work with the National Strength and Conditioning Association (former state director) and American College of Sports Medicine in providing continuing education units to personal trainers, strength coaches, physical therapist, athletic trainers and Medical Doctors. With his extensive training and experience, Charles has helped countless individuals reach their health and performance goals.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s