It was a crazy busy weekend for me at my gym. Saturday we hosted an “Intro to Kettlebell” workshop, held our popular boot camp, supported my good friend Marisa with her “cult like” group ex class, and promoted our bridal boot camp at a local wedding expo.

Each event was high energy and I met a lot of women looking to accomplish three main goals – achieve a “tight & toned toosh”, “sculpted sexy arms”, and “flatten the stomach”.

I’m not making this stuff up!

These are hot spots that probably every woman wants to address to some degree, and find it very frustrating to maintain consistently.

Just recently Kate Winslet was voted to have the “most desirable body”.

As I’ve preached many times it starts with supportive nutrition, however for today’s purpose I will simply give you an easy to follow ladder workout that will target each of these areas effectively, and kick start you on your way to achieving Kate Winslet’s build.

Ladder Protocol: perform each exercise in a circuit, with little to no rest, and with each successive round add 10 reps (Round 1 starts with 10 reps; perform 3 rounds). You’ll want to choose a weight that is appropriate for each round, and challenges you for the prescribed reps.  Challenge yourself!

The Workout
1) Goblet Squat or Front Squat
2) Dumbbell Bent Over Rows
3) V-ups
4) Dumbbell Chest Press or Pushups
5) Bulgarian Split-Squats
6) Heels to Heaven
7) 1-Leg Bridges

Be strong ladies, work hard!

- Rommel

PS…Guys, stay tuned for a great ladder workout to finish the week!