Lose fat and build muscle

Ladder Down

Use repetition to your advantage to lose the fat and build muscle using this simple, effective workout.

By Shannon Dougherty and Kim Miller

Photos by Stephanie Heymann, stephanieheymannphotography.com

Moving your body daily can make a big difference in your long-term health. Workouts don’t have to be complex to be effective. This ladder-down workout repeats the same move several times on each side to maximize the burn and build lean muscle. It can be done anywhere, whether it be the gym, your home, or during vacation. To increase intensity, add weights in the form of dumbbells to the exercises.

Take your time when completing these exercises, and focus on feeling the muscles activate as you move through the workout.

Single-Leg Squat to Single-Leg Dead Lift

Setup: Stand on your left leg, foot pointed straight ahead and your right leg lifted a few inches off the ground. Squat down as if you are sitting in a chair, keeping your knees and toes in line and keeping your left hand on your hips as your right hand reaches toward your left foot. Hold for a few seconds, and then slowly return to start.

Action: Staying balanced on the same foot, lean your upper body forward, reaching your opposite leg out behind you to perform a single-leg deadlift. Hold, and then return to your starting position, squeezing the glutes at the top.

Repeat for 10 reps on each side, then nine in the next round, and then eight, laddering down each round until you reach one rep.

Side Lunge, Balance to Single Arm Press

Setup: With feet pointed straight, lunge to the left side, keeping the left hand on your hips, left leg straight, and a soft bend in the right knee.

Action: Push off your bent leg to a standing balanced position. Press your right hand overhead for a shoulder press, and then return to starting position.

Repeat for 10 reps on each side, then nine in the next round, and then eight, laddering down each round until you reach one rep.

Optional: If you want to add resistance to both exercises, place a dumbbell in the hand reaching toward the foot.