Move of the Week: Lunging Ladder


Multitasking is the superhero when it comes to fitting in a fast and effective workout. Today we’re adding a move that targets biceps, triceps, quadriceps, glutes and abdominals.

The Lunging Ladder begins with two medium weights in your hands. Step your left foot back into a lunge, far enough away that your right knee is directly over your right ankle and your left heel is off the ground. Lift your right arm overhead and drop the weight behind your neck by bending your elbow. The elbow should point up to the sky. This is set position.

Get moving by straightening the legs and coming forward to balance on the right leg. Bring the left knee up to hip level to activate the abs, while lifting your left hand into a hammer curl for the biceps, palm facing the center line of the body, and lifting your right hand to the sky into a French press for the triceps. Bend the knees again to lower, and lower both arms to the set position. Repeat up and down together for 15 reps.

Switch the position so your right leg is back, and left hand is overhead and repeat on the other side.

Lunging Ladder

You’ve just climbed the ladder to looking more like Spiderman in less time than it takes to throw a web. Next up: climbing buildings!

Fitness — fit it in! Nikki

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  1. Dorothy says:

    This site gives me a little plan for something easy I can use each day. I have started to walk and use my eliptical but this is just a little extra to work multiple much needed areas.
    Thanks for the help.

  2. Menelom says:

    Yes … the design is clearly needed to be changed :)
    What would be brighter , nebudu (

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Crunch Manhattan Group Fitness Instructor/Personal Trainer

NikkiFitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her Military Fitness Center archive. Learn more at

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