25: Lower Body Ladder

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your lower body ladder workout. In this workout we're going to use weights, so dumbbells or kettlebells, whatever you have available to you. And we're going to work the entire lower body, legs, glutes, hips, inner outer thighs. We'll throw in some core. We're going to be taking it in a ladder style workout. So we'll have timed intervals where you are going up in reps. Of course, I'm going to give you lots of different options so work to your level. Are you ready? Let' let's start just by moving your body, march, jog, whatever you need to do to go ahead and get the blood flowing. Let's get the energy up, get your body warm. You can pump those arms and bringing your knees up a little bit more if you want. You can even roll through the shoulders. We're keeping it all lower body with a little bit of core mixed in and we are getting this done in 25 minutes. So of course this warm up is going to be pretty short. If you need more of a warm up, please get it on your own. Let's rol those hips right through here, just opening up. You don't have to get super high, but whatever gets you a little bit of mobility through there. And then let's add a little squat to it. Roll it, squat right through here and down and up, taking them around. And then let's take it little side lun and reach down and up little hinge while we drive the hips to the back. So you're not only opening up the hips, but you're also getting that hinge motion and shifting your weight to the side. Let's hold it right here. Just shift your weight, open it up. Stretching through the back. Speaking of your back, let's take those arms, let's go flat back down and then round it up. Open up those knees, those hips so you're a little bit of that paa or sumo stance. One more and then we're going to hold this one underneath. So as we roll the shoulders forward for the back, we're also gently pushing out on the inside of the leg. Almost there, team. The way this workout is going to work, I want you to go ahead and tap it back. Right here is we have 45 seconds of two exercises in one. So for instance, your first one is a squat to a hinge. The first 45 seconds we will do the ladder on one of those. So go ahead, you can hold this little stretch Right here, or drop it down, reach it here, and then you can just go in and up. So what that means is we would do the squat one time, we would do the hinge one time, then we would do the squat two times. We would do the hinge one time, then the squat three, hinge one, then your second 45 seconds. Go ahead and take that back to the plank or to your knees, little stretch back and then other side, world's greatest stretch, or whatever you want to do to open up this hip. So then the second 45 seconds, we'll do the opposite. So one squat, one hinge, one squat, two hinges, one squat, three hinges. Don't worry, I'm going to talk you through it. Go ahead and step it in, round it up, right through here. Tap it out and reach. Okay, so I'm going to talk you through what that looks like. Often when we've done these ladder workouts, go over your head. We just do 1 and 1, 2 and 2, 3, and 3. We go up, we go down. We're gonna have a timed interval so you don't have to think, you don't have to count if you don't want to count, you just keep doing what you're doing for that timed interval. But if you can, we're gonna go 1, 1, 1, 2, 1, 3. Two different exercises. Then we'll do them back to back. So it's gonna be a little bit tricky. Take those knees a little bit tricky in terms of doing them back to back. Getting those muscles really feeling it. Some is right side, left side. And then we'll sprinkle in some core right in there. I think you're gonna like it. I think that heart rate's gonna get up. We're gonna start with one heavy kettlebell. So here's what we got. If you don't have a kettlebell, you can go one dumbbell. You have two options with this. You can do goblet squat here and drop it down and hinge and do the clean to bring it up. Or you can keep it down for the squat, down for the hinge. Join me here. Your ladder is on the squat. Here we go. So we're gonna squat for one, drop it down, hinge for one, stand it up, squat for two. Again, you don't have to be the same pacing as me. Hinge for one, bring it up, squat for three. We're going up in reps on the squat, but we're keeping just one hinge. Then we'll switch it right, right here, and you'll get a 15 second breather in between. Yes. That's more. You got 10 seconds. Can you get one more round of five squats? Five, four. Yes. Three, two. Yes. Good. If you want, finish out that hinge. Set it down. All right, so same exercise, but one squat, and then you keep your hinges. I want you to be aware that you're not rushing or skimping on form or range of motion all the way through. Let's start with your hinge. Here we go. Hinge. Bring it up. One squat the whole time. Two hinges. Drive those hips to the back. Yes. Right here. Down three hinges. Good form, good range of motion. Just because we're going up in the ladder does not mean we're gonna rush our form or we're gonna make those motions. Smaller range of motion. We got 10 seconds, probably at that. Five. Right through here. You've done some of my other ladder workouts. You know, often we're going up to five, then back down. It is a long set. Thought that we just keep timed intervals this time. Here we go. Get that squat in if you want. There's that heart rate. All right, team, to get a little bit of core, we're gonna go only 30 seconds and no ladder of our windmill. So one heavy to medium kettlebell, you can take it down right here, or you can take it up. It's up to you. 30 seconds. Remember that toes turned out. It's a hinge and a rotation. Here we go. So it's a lot of core, but we're also getting that hinge. So it's a little bit of hamstrings and back as well. If having that kettlebell or dumbbell, whatever it is, high is not right for you, remember, you can always put it in that lower hand. Looks like this, right? Spotting the hand or the bell up top or the dumbbell. 5, 4, 3, 2, 1. Stretch it out. Same thing. Other side. All right, again, only 30 seconds, but let's get it done. To work that core, give our legs a little bit of a break. In 3, 2, 1. If you've never done the kettlebell windmill again, you can do it with the dumbbell. Keep the weight low. It's not a side bend. Watch me. I'm bending. It's a hinge. But I'm also rotating my shoulders in just a bit. So we get all of those core stabilization muscles as well as lateral flexions. So those core muscles on the side. 3, 2, 1. And relax. All right, team, so since we just did all those hinges in between these rounds, how about we throw In a little kettlebell swing. All right, now, if you want, you can keep just that hinge that we did. This is your modification. You can still get power on the way up, but since we warmed up with that, if you want to try the swing, one dumbbell or kettlebell in the center. Powered up. Lock it out. Let it drop. Power up. Lock it out. Let it drop. We got 30 seconds. Swing or deadlift? Let's do it. Wrap that core. If you've never done a swing, just keep it with the deadlift. Three, two, one. Power up. Let it drop. You're locking it out at the top. And then let the chest drop. But I want you to keep those eyes up. What I mean by that is we're not letting our head drop. Right? Eyes up. I don't do that anyway. My ponytail is out of control. Use your breath to lock out at the top of that motion. You got five, four, three, two, one. Let it swing. And relax. Remember, we don't want to stop that swing in midair, so let's get it done. All right, team. So keeping with our lower body, obviously, catch your breath. If you need a quick sip of water, grab it. I'm gonna take it with dumbbells on this. We're gonna go side lunges, but our ladder is going to be a pulse. So we'll just get one side to the right, one side to the left. So we're going to go side lunge and here. Then your ladder is pulse for two, then up. Then your ladder is pulse for three and up. So we're gonna go all the way up. It's gonna feel a little longer because we're only getting the pulse. We'll get right side, then we'll get left side. Dumbbells or kettlebells up to you. I'm gonna grab my heavy dumbbells, starting on my right side. You can keep it stationary. Or here we go down, Drive it up two pulses. Pulse and up. Keeping good form in those pulses. Chest open, and you're just barely pushing out of that hip, so it's. Again, it's not a full movement. Three pulses and up. Here we go. So it might feel like a few more burn. Yes, you can. Five pulses. Is that where we are? Doesn't matter. Right? Six pulses. You got five seconds. Five, four, three, two. Finish it out. Relax. If your hands need a break, take it. Otherwise, breathe for about 10. Same thing. Other side. I want you to get low, shift your weight into that hip in 3, 2, 1, down. Regular side lunge. Push out of it. Side Lunge. Pulse for two. Pulse and up. Breathe. Pulse for three. And up. Yes, you can. I know. And up there we got five, four, three. Again. Be at your own pace. This is your workout. You do. You be where you are today. I can't even remember where that is. Maybe this is six. Ah, five seconds. Whatever you got. I want you to finish out strong. Three, two. That's your time. But finish it and relax. Shake that out, team. Little heel taps right here to get those heels. Yes. All right, before we go into our next move, let's take it to a high plank. All right, so whatever it is, we're going to bring those knees across. So we're here. You can be on your toes, too, or your knees. If you're on your knees, you're going to do a bird dog. That's your ladder. Otherwise, we're going one and one. Then we're going two pulses. Two pulses. So each side is the ladder. You got 45 seconds. Knee crossed. Doesn't have to be a climber or a bird dog, or you can take it standing. 3, 2, 1. Take them across for one. Take them across for two each side. Little pulse. Keep that foot off the ground if you can. Tap it down if you need to. For three, right here. We're gonna be really glad. This is a timed interval, right? For 4, 4, 3, 2, and again. The goal is to stay lifted so you can just bring the knee across. But if you need to tap it down in between, that's okay. Here we go for 5, 5, 4. Little rotation into it if you want. Other side. 5, 4, 3, 2. Yes. Here we go. 6, 5, 4, 3. There's your time, but finish it out. Yes. Boom. Stretch. All right, team, bring it up. On to your feet. Here's what we got. So we got right side, left side. It's going to feel a little longer. Dumbbell or kettlebell, up to you, but I'm going to use two dumbbells. Here's what we got. We're gonna do a curtsy lunge. We're gonna step it up. We're gonna do a side leg. Now I want you to rest the weight on that side leg. Then we go two curtsies, one side leg. Three curtsies, one side leg. Second round, we'll go curtsy. One side curtsy, two side legs, and up all on the right side. It's going to be a little bit of a burner, but you can do it. Grab those heavy weights in 3, 2, 1. Here we go. Curtsy right here. Then little leg lift from the Hip, two curtsies. So you can think of this, like a small motion. And up leg, lift for one. Three curtsies. You can make it more of a pulse, or you can tap it in like me. Right here. Up one side leg, four curtsies. If you want to, just tap back. That works too. Or. Or regular lunge. We got something coming. You probably knew it. Here we go. One side leg, five curtsies, Five tap four, three, two. Yes. One side leg. Finish it out. Woo. Burn. All right, give your hands a break if you want. This time, our ladder is on that side lunge. So one curtsy, curtsy. One lift. One curtsy, two lifts. All right? Have that weight across. Stay centered. Three, two, one. Same side curtsy, one side leg. Lift. One curtsy, two side legless. If you need a little balance, drop that weight right here. Three, two. Hold on to something. It could just be a wall, right? 4, 3, 2, 1. What are we at? 6, 5. On your own count. I don't want to mess you up. Take it down one curtsy. Here we go. Can you get seven? Six, five, four. There's your time. Finish it out. One. And relax. Set those weights down. If you notice this circuit, we're getting lateral movement. We're getting transverse. We're getting transverse in the core. Catch your breath. We're gonna do it on the other side, right? So one curtsy, side leg, two curtsies, side leg. Then we'll switch it. We got 45 each way. I know you're feeling it. Lower body. Let's get it done. Here we go. One curtsy, one side leg. If you need balance. Again, One dumbbell. Breathe. Side leg, three curtsies. I am sweating, y'. All. Feeling that? Lower body and up if you need to. Of course, you can do this as a tap back. You can take it more of a pulse and just go up and down. Right side leg. Here we go. What is it? Six, I think. Or five, I don't know. Doesn't matter. Right? Here we go. Last one. Just get one more boom. And breathe. If your hands need a break, give it to them. We got one more round of 45 seconds. Our ladder is on our side leg. So again, if you need balance standing straight and tall. Core engage. Flex that foot outside of the hip. Here we go. Curtsy or tap back. One side leg. Curtsy or tap back. Two side legs. Core engaged the entire time. Get low on that curtsy. 3, 2, 1. Right here. Yes, you can. 3, 4. Right here. 15 seconds. Yes. Boom. One more curtsy and then finish it out. Seven, six. Whatever it Is. There's your time. Three, two, one. Set them down, team. Oh, man. Shake those out right here. Have we not really gotten water? Let's do it. I know, team. We should have done it after that swing with cheers, y'. All. Sweat dripping down my face. Speaking of, how about we get a swing? One more quick round, and then we finish on the mat. Here we go, guys. One more swing. Let's line it up right here. I know we got a lot of hips and glutes on that one, but let's keep it going. Hamstrings and glutes, swing or dead. Lift up to you. 30 seconds, and let's finish out this workout. Hinge it in 3, 2, 1. Power. Yes, you can. Boom. Boom. Take it up. Power up. Let it drop. Power up. Let it drop. Lock out of the top. Squeeze in those armpits. Remember, your arms are not lifting at all, but you're tight in that back. Tighten that core for three, two, one. Swing and relax. All right, team, Shake it out. Shake it out. All right, here we go. Last round is going to be quick because you know that clock is ticking. Instead of 45 seconds, this little bonus round, we're gonna take it down through here. We're gonna do 60 seconds, and you gotta pulse. So your kickstand, deadlift, and then we lunge. Kickstand, deadlift for one, then we pulse, lunge for two. So we're only doing the ladder on the lunges, and it's always going to be a pulse. 60 seconds, right? 60 seconds left. We'll finish with some core. All right, Makes sense. Kickstand, deadlift. Step it back. Lunge. If you want to do a tap back, you can, but we're going to do those pulses as we go up the ladder. So ladder is pulses. Kickstand, deadlift, stays one. Let's have nice, good form. 60 seconds. 3, 2, 1. Kickstand. Deadlift. Bring it up. Back in that lunge right here. Kickstand. Deadlift. Up and squeeze. Pulse. Lunge for two. Bring it up. Kickstand. Deadlift. Stand up. Strong pulse. Three, two. Take it low. And up. Kickstand. Stand up straight. Pulse for 4. Core is engaged the entire time. Pulse down towards the ground. Get low set of up. Here we go. Kickstand. And up. Pulse. 5, 4, 3, 2. Yes. Heavies. Stand it up. Pulse for six. 5, 4, 3, two, one. You got five seconds. One good kickstand. Deadlift. One good lunge. You did it. Set them down right. Stretch it out. Now you know why we didn't go up and down with those kickstands, right? Same thing. Other side. 60 seconds. Your ladder is your pulsing in the lunge or the tap back. Here we go. Kickstand deadlift. Other side. Step it back. Nice. Reverse lunge right here. Kickstand. Stand up straight. Pulse that lunge down for two. Drive it up. Get set. Pulse for three. Pulse towards the ground. Drop it low core engage. Remember, it's okay to hinge a bit on that lunge. I love a hinge here. As long as we're keeping the integrity of that lunge burn. Here we go. And up. Five, four, three, two, one. You got 15 seconds. And we got it right here. Six, five, four, three, two, One. One strong kickstand, one strong lunge. You did it. Boom. Cool, man. Shake it up. Catch your breath. Right here. Here we go. Down onto your back. If you have a band, grab it. Otherwise, just hang with me. We're so close, team. We're going to finish this out strong. I know that heart rate is up. Mine is. If you have a band, we're right here. If you don't, don't worry. Here's what we got. 60 seconds. Pulse and then crunch. Up and pulse for two. Crunch for two. So this ladder, it's 1 and 1, 2 and 2, 3 and 3. I know. Mixing it up every time. Let's get it done. 60 seconds. Here we go. Up and out, and then crunch. Up for two, Crunch for two. Out, crunch for two. Now, that crunch does not have to be a full crunch. We got three. It can be whatever you need it to be. You can just bring those knees up. One, two, three. Right here. Four with the bridge. Lots of glutes and hammies. I know. We're feeling it. Crunch it. 4, 3, 2. Yes. Right here. 5, 4, 3, 2. Crunch it right here. Slow and controlled. Nice, strong core. Five seconds. What do you got? Let's finish it out. Team, that is your time. But if you want, let's go. Six, five, four, three, two, and breathe. Yes, team. Last thing. And we only have 30 seconds, so I want you to hang with me. We're on our elbows. If you're on your knees, you're just gonna tap and tap. If you're here, we're gonna go one and pike. Two and pike. 30 seconds only. Hang with me right here. Ladder with your jacks. In, three, two, one. Jack or tap. Little lift of the hips. Jack or tap for two. Lift. Three and lift. I know. Burn and lift. 10 seconds. Stay strong in that core. Out. One more. And breathe. Take that band off. Yes. Team, sit back into that child's pose or wherever you are. Just get a nice good stretch. Oh, man. You guys, how did you feel? I want to know. Come up. Roll through. Cat, cow. Did you like these ladder formats? I know it was a little confusing. If you want, take it into that pigeon stretch. If that's not right for you. 9090 sweating buckets here, team. But just lean into that hip because we got a lot of that hip action. We're going to keep the this stretch pretty short, so remember that. Get some more on your own. Take it to the other side right here. So you can be 9090 or pigeon. So let me know in the comments. Did you like this? I know when we've done ladders in the past, we've counted reps. This time we did timed intervals and we switched it up a bit. How did you feel? Let me know. Was it a little confusing? That's okay. A little confusion for our brain sometimes means right that our body isn't thinking about the pain as much. Roll back onto your feet. However you want to get there is fine. Pedal those feet slowly. Roll it up right here. Tap it out, team. Get some more stretching on your own. Make sure you hydrate. Leave me a comment. Leave me a like. Don't forget to subscribe. Subscribe to the YouTube channel. Check out all the links in the description below. Join us in the Body Fit Athletic club and on the Body Fit by Amy app if you're not there already. And thank you for working hard with me today. One big deep breath in and out. You did it. That was your lower body ladder workout. Great job, everybody.