exercise_vintage_trek_water_bottleOh, I miss Garfield. His sour attitude always made me laugh.

Workout of the Week – 21 day Jump Off

1. Descending Ladder. Complete 1-2 sets of the entire ladder. Record time to completion.

10 Squat Thrusts (Option A, B, or C)
10 V Ups (Bent Knee or Straight-legged)
9 Squat Thrusts
9 V Ups
8 Squat Thrusts
8 V Ups
7 Squat Thrusts
7 V Ups

Continue down the ladder until you reach 1 Squat Thrust and 1 V Up.  If you are opting for 2 sets, repeat the ladder starting from 10. (Keep the timer running through the 2nd set.)

Happy Training. It’s worth it!

Categories: Fitness


Angel · 12/30/2012 at 12:15 am

@Sara K. Go, Abby, Go.

Sara K · 12/28/2012 at 9:16 am

I did two sets and Option A for squat thrusts and straight-legged v-ups. Time: 11:32.

Slomo · 12/26/2012 at 8:43 pm

@FVR – Amazing! I’m trying to get your post-baby body BEFORE I have kids!

Angel · 12/26/2012 at 8:29 pm

@FVR You just had a baby, Slomo didn’t . You’re good.

FVR · 12/26/2012 at 7:05 pm

Finally got around to doing this workout! 13:24 total time for two rounds, Option A. I had hoped to match Slomo but those V-ups really slowed me down. … Slowly rebuilding the core!

Hollywood · 12/26/2012 at 4:04 pm

5:40 option B for the thrusts. I’m so out of shape!!!

Mairead · 12/23/2012 at 4:41 pm

@angel, if you called me a hot mess you would be right! FVR whooped me in Crossfit, but she kept me going!

Jessica · 12/22/2012 at 9:44 pm

Definitely didn’t plan my workout right! Spur of the moment decision to do this right after a 5 mile run and Pilates! Also forgot the timer 🙁 – definitely some ugly moments around the 4’s and 3’s but I got through it! I might not exactly be thanking you for this workout as I hobble around though!

Angel · 12/22/2012 at 1:26 pm

@mairead, If I knew you better, I’d call you a hot mess but since I don’t know you, I’ll say “good job”. I hope you dominated at crossfit!

Angel · 12/22/2012 at 1:25 pm

@Michelle. I’m laughing out loud. I think that’s lol.

Mairead · 12/22/2012 at 1:22 pm

In school my teacher would have written, *does not read instructions all the way through*.

I did one set this morning – forgot to time myself – so I’ll try another set this afternoon. I did Option B squat thrusts, will do the same for Round 2! Plus FVR and I hit up Crossfit this morning (hence my delerium!). Thanks for posting this workout, Angel!

Michelle N. · 12/22/2012 at 5:30 am

I may have cursed (under my breath) at some curious children looking through the gym window… the daycare center next door clearly needs better management. 1st set = 7:17. 2nd set = 7:21 (I was dead for 2min in between)

Stacy · 12/21/2012 at 12:26 pm

I went to a boot camp this morning and within the hour long workout did something very similar:
10 pushups
10 boot slappers
10 high to low plank
10 jumping jacks
It was tough but, good for me.

Tommy Avent · 12/21/2012 at 9:06 am

Ok. I did it. I changed it up a bit. Did full burpees and on the second set went from 1 to 10 instead of 10 to 1. not sure if that was harder, but the last 10 burpees of the second set were hard. Time – 13:49. I have no point of reference as to whether or not that is good or not. I just know that I would be hard pressed to go any faster and still keep good form. The bottom line: I am proud of myself for doing it and thankful for Angel to push me to do it.

Angie · 12/20/2012 at 8:16 pm

1 set, option A – 6:17. Those v-ups get me every time!

Slomo · 12/20/2012 at 7:51 pm

Done, son. I started lookin’ real funny getting up and down after that first set, rolling around like a beached whale, trying to transition from v-ups to squat thrusts. Good thing I used to have this amazing trainer who made me appreciate both of those exercises. 11:26.

Angel · 12/20/2012 at 6:45 pm

@Danielle. Replace the squat thrusts with pushups. Enjoy!

Danielle · 12/20/2012 at 4:11 pm

This workout looks awesome! I can’t do the squat thrusts because of an injured foot (yay for sesamoiditis). If you have any advice for other exercises I could add in to get the same benefits as the squat thrusts, I am totally in on this challenge. Either way, I’m still going to do the V Ups. My abs will be thanking you!!!

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