LADDER

The Ladder is an ideal activity for a full-body, cardiovascular work-out; distributing your weight and working every major muscle group in the body.

Benefits

• The ability to burn a lot of calories in a short time.
• Build stamina, strength, and cardiovascular fitness.
• Develops upper and lower body coordination.

Instructions

1. Stretch and Warm-up for 5 minutes prior to any exercise.
2. Firmly grab a ladder rung with your hands and place one foot on to bottom rail.
3. Push off with your foot from the ladder rung and reach up with your hand to grab another rail. Alternate which hand you grab a rail with while you climb. Place your feet carefully and purposefully on each rail as you climb up to prevent slipping.
4. Remember to keep your back straight and your head slightly tilted backwards.
5. At the top, swing one leg over the top railing while maintaining balance. Carefully place your foot on to a rail on the other side of the ladder and begin to swing the other leg over, carefully lowering your body down. Make sure your hands are firmly grasping the railing to prevent falling.
6.  Cool-down for a 3-5 minute period for recovery of normal heart-rate.
7. Stretch appropriate muscles to ensure recovery to resting position and prevent soreness.

Age Range: 12 Yrs old and up (Children should be supervised by an adult).