This workout uses upper and lower body push and pull actions, plus some core, to give you a great and functional workout. We go up and down the ladder, two rungs at a time!
You need a high step - a chair will do or a couple of stairs. And you will need ideally some dumbbells or kettlebells but the 'weights' part of this workout can also be done with a long resistance band. Look at the 'demo' video for how.
Here are the exercises:
Upper body push: push up (any variation to suit you)
Lower body push: step up (weighted or not)
Upper body pull: upright row / pull
Lower body pull: romanian deadlift
Core 1: plank walk / jump out with knee lifts
Core 2: Knee drive / arm pull down
We start off with 2 reps of each, adding 2 each round to get up to 12. Then we come back down the ladder! So it goes... 2, 4, 6, 8, 10, 12, 12, 10, 8, 6, 4, 2.
Here is a demo video of the exercises:
And here is a follow along video. You can pause me or speed me up if I'm not the same pace as you but you want to do the follow along video!