Set a timer for 10 minutes. Perform 8 reps of each exercise for the first round, then 7 reps for the second round, then 6… working your way down to 1 rep for each exercise, or until the timer goes off.
(We call this a “Ladder” in the biz)
Rest 5 to 10 seconds between each exercise, or as needed.
1. Dumbbell Hang Cleans to thrusters
2. Dumbbell Single-Leg Romanian Deadlift to Row
(complete all reps on each side)
Timonium personal trainer and nutrition coach
Stephen Holt, CSCS and PN1 coach, has spent over 40 years helping women over 50 build strength and move better. He earned a Mechanical Engineering degree from Duke and runs 29 Again Custom Fitness in Timonium, MD. ACE named him Personal Trainer of the Year, and he has been a finalist 12 times with IDEA, NSCA, and PFP. NBC, Prevention, HuffPost, Women’s Health, Shape, and more have featured his fitness advice.
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