These routines are designed to increase muscular hypertrophy, strength, and endurance without wasted time. These were a favorite of mine in the military, and they are regularly integrated into the Daily Workouts.
Watch the tutorials before each workout to find the right exercise variations for you. The Ladder 1 and 2 workouts are intermediate. Ladder 3 workouts are advanced. Warm up and cool down is included in each video.
Side Lying Isolated Floor Exercises
Push Up and Let Me Up
Bulgarian Split Squat Ladder
Swimming Complex 2:
- Prone S Reach
- Scorpion Kick
- Dumbbell Pullover
Equipment: sturdy desk or suspension straps, chair, dumbbell and bench pullovers (optional)
Side Lying Isolated Floor Exercises
Push Up and Let Me Up Ladder (starts 08:55)
Bulgarian Split Squat Ladder (13:42)
Swimming Complex 2 (21:03):
- Prone S Reach
- Scorpion Kick
- Dumbbell Pullover
If it'...
Front Lying Isolated Floor Exercises
Chin Up & Military Press
Pistol Squat
Swimming Complex 3:
- Rollouts
- Cross Body Draw
- Streamline Twist
Equipment: chin up bar, chair (optional), dumbbell and bench (optional)
Front Lying Isolated Floor Exercises
Chin Up & Military Press (11:13)
Pistol Squat (16:29)
Swimming Complex 3 (21:03):
- Rollouts
- Cross Body Draw
- Streamline Twist
If it's your first time doing this workout, st...
Back Lying Isolated Floor Exercises
Chin Up & Military Press
Pistol Squat
Push Up & Let Me Up
Bulgarian Split Squat
Swimming Complex 1:
- Rehab Pullovers
- Snow Angels
- Pelvic Tilts
Equipment: chin up bar, chair, sturdy desk or suspension straps
Back Lying Isolated Floor Exercises
Chin Up & Military Press (start 11:22)
Pistol Squat (16:38)
Push Up & Let Me Up (21:05)
Bulgarian Split Squat (25:52)
Swimming Complex 1 (33:10)
Rehab Pullovers
Snow Angels
Pelvic Ti...
