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Wednesday’s Wicked Workout! – 29 July 2015

The last few week have been absolutely crazy for me, with little time to do anything, let alone get in quality workouts.

One workout which I have been able to squeeze into my busy schedule quite nicely though, is taken from Men’s Fitness’s list of the 101 best workouts of all time.

If you’d like to check out the full article, then visit the link above.

The reason I’ve been able to squeeze this workout in, despite having a mad schedule is because of its simplicity and speed with which it can be performed.

It’s a really simple circuit consisting of only 3 exercises, squat jumps, pull-ups and either dips or push-ups.

Each exercise is done in the form of a descending ladder, starting with 10 reps. 

A descending ladder is where you do 1 rep less each set than you did in the previous set until you get down to 1 rep.

For example, sets of 10, 9 , 8, 7, 6, 5, 4, 3, 2, 1 would be a descending ladder beginning with 10 reps.

Because these exercises are done in a circuit, you’ll do the required number of reps for squat jumps, then immediately move to pull-ups and then onto push-ups or dips.

Once you’ve moved through one round you do another, but this time performing one rep less, until you get all the way down to 1.


10 Squat Jumps, 10 Pull-ups, 10 Push-ups (minimal rest)

9 Squat Jumps, 9 Pull-ups, 9 Push-ups (minimal rest)

8 Squat Jumps, 8 Pull-ups, 8 Push-ups (minimal rest)

—> repeated all the way down to 1

Try and rest as little as possible between rounds and try to complete the workout as quickly as possible.

If you can’t do squat jumps then just do regular squats. If you can’t yet do pull-ups, do negatives, or inverted rows. 

If you’re doing the push-ups instead of dips, do a variant of the push-up that you can usually do around 15 reps for in one go. For more on the different push-up variants, check out this article on push-up workouts.

It’s a great, fairly quick and simple workout, but SUPER EFFECTIVE!

​Just give it a try and you’ll know what I’m talking about.

Squat Jumps:  


(Click on the image to learn more about how to perform the exercise) 


click the image to learn more about how to perform the exercise) 

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Article by: Bryan Hamann.

Bryan is a personal trainer, certified bootcamp instructor, Ironman Triathlete and author of THE PRISON WORKOUT.

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