Lifetime ladder

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Lifetime ladder

After you're comfortable with the exercises of rung 15, the top of the Introductory Ladder, you're ready to graduate to the Lifetime Ladder, rungs 16 and above, where you'll eventually find the level of fitness you're happy with. The entries for rungs in the Lifetime Ladder are interpreted exactly as those in the Introductory Ladder, but each specifies a somewhat more demanding exercise. Note, however, that the number of repetitions is reduced as you move from rung 15 to rung 16. This compensates for the increased difficulty of the exercises in the Lifetime Ladder and should make the transition no more difficult than between any two other rungs. The exercises in the Lifetime Ladder are sufficiently demanding that if you're seriously out of shape you may not be able to do a single one when you begin the exercise program at rung 1 of the Introductory Ladder. Don't worry; that's what the Introductory Ladder is all about. By the time you each rung 16, you'll have the strength and stamina you need to take it in stride.

EXERPLAN.XLS

Lifetime Ladder

Rung	Bend	Sit up	Leg lift	Push up	Steps	Count

16	14	10	12	9	340	4	40
17	15	11	14	10	355	4	55
18	16	12	16	11	375	5	0
19	18	13	17	12	390	5	15
20	19	14	19	13	405	5	30
21	21	15	21	14	420	5	45
22	22	16	23	15	435	5	60
23	24	17	25	16	445	5	70
24	25	18	27	17	460	6	10
25	27	20	29	18	470	6	20
26	29	21	31	19	480	6	30
27	31	23	33	20	490	6	40
28	33	24	36	21	500	6	50
29	34	26	38	22	510	6	60
30	36	28	40	23	515	6	65
31	38	29	43	24	525	7	0
32	40	31	45	25	530	7	5
33	43	33	48	26	535	7	10
34	45	35	51	27	540	7	15
35	47	37	54	28	540	7	15
36	49	39	56	29	545	7	20
37	51	41	59	30	545	7	20
38	54	43	62	31	545	7	20
39	56	46	65	32	550	7	25
40	59	48	68	33	555	7	30
41	61	50	72	34	555	7	30
42	64	53	75	35	555	7	30
43	66	55	78	36	560	7	35
44	69	58	81	37	560	7	35
45	72	61	85	38	560	7	35
46	74	64	88	39	575	7	50
47	77	66	92	40	575	7	50
48	80	69	96	41	575	7	50

Here are the exercises of the Lifetime Ladder:

By John Walker

Rung	Bend	Sit up	Leg lift	Push up	Steps	Count

16	14	10	12	9	340	4	40
17	15	11	14	10	355	4	55
18	16	12	16	11	375	5	0
19	18	13	17	12	390	5	15
20	19	14	19	13	405	5	30
21	21	15	21	14	420	5	45
22	22	16	23	15	435	5	60
23	24	17	25	16	445	5	70
24	25	18	27	17	460	6	10
25	27	20	29	18	470	6	20
26	29	21	31	19	480	6	30
27	31	23	33	20	490	6	40
28	33	24	36	21	500	6	50
29	34	26	38	22	510	6	60
30	36	28	40	23	515	6	65
31	38	29	43	24	525	7	0
32	40	31	45	25	530	7	5
33	43	33	48	26	535	7	10
34	45	35	51	27	540	7	15
35	47	37	54	28	540	7	15
36	49	39	56	29	545	7	20
37	51	41	59	30	545	7	20
38	54	43	62	31	545	7	20
39	56	46	65	32	550	7	25
40	59	48	68	33	555	7	30
41	61	50	72	34	555	7	30
42	64	53	75	35	555	7	30
43	66	55	78	36	560	7	35
44	69	58	81	37	560	7	35
45	72	61	85	38	560	7	35
46	74	64	88	39	575	7	50
47	77	66	92	40	575	7	50
48	80	69	96	41	575	7	50

Rung	Bend	Sit up	Leg lift	Push up	Steps	Count

16	14	10	12	9	340	4	40
17	15	11	14	10	355	4	55
18	16	12	16	11	375	5	0
19	18	13	17	12	390	5	15
20	19	14	19	13	405	5	30
21	21	15	21	14	420	5	45
22	22	16	23	15	435	5	60
23	24	17	25	16	445	5	70
24	25	18	27	17	460	6	10
25	27	20	29	18	470	6	20
26	29	21	31	19	480	6	30
27	31	23	33	20	490	6	40
28	33	24	36	21	500	6	50
29	34	26	38	22	510	6	60
30	36	28	40	23	515	6	65
31	38	29	43	24	525	7	0
32	40	31	45	25	530	7	5
33	43	33	48	26	535	7	10
34	45	35	51	27	540	7	15
35	47	37	54	28	540	7	15
36	49	39	56	29	545	7	20
37	51	41	59	30	545	7	20
38	54	43	62	31	545	7	20
39	56	46	65	32	550	7	25
40	59	48	68	33	555	7	30
41	61	50	72	34	555	7	30
42	64	53	75	35	555	7	30
43	66	55	78	36	560	7	35
44	69	58	81	37	560	7	35
45	72	61	85	38	560	7	35
46	74	64	88	39	575	7	50
47	77	66	92	40	575	7	50
48	80	69	96	41	575	7	50

Rung	Bend	Sit up	Leg lift	Push up	Steps	Count

16	14	10	12	9	340	4	40
17	15	11	14	10	355	4	55
18	16	12	16	11	375	5	0
19	18	13	17	12	390	5	15
20	19	14	19	13	405	5	30
21	21	15	21	14	420	5	45
22	22	16	23	15	435	5	60
23	24	17	25	16	445	5	70
24	25	18	27	17	460	6	10
25	27	20	29	18	470	6	20
26	29	21	31	19	480	6	30
27	31	23	33	20	490	6	40
28	33	24	36	21	500	6	50
29	34	26	38	22	510	6	60
30	36	28	40	23	515	6	65
31	38	29	43	24	525	7	0
32	40	31	45	25	530	7	5
33	43	33	48	26	535	7	10
34	45	35	51	27	540	7	15
35	47	37	54	28	540	7	15
36	49	39	56	29	545	7	20
37	51	41	59	30	545	7	20
38	54	43	62	31	545	7	20
39	56	46	65	32	550	7	25
40	59	48	68	33	555	7	30
41	61	50	72	34	555	7	30
42	64	53	75	35	555	7	30
43	66	55	78	36	560	7	35
44	69	58	81	37	560	7	35
45	72	61	85	38	560	7	35
46	74	64	88	39	575	7	50
47	77	66	92	40	575	7	50
48	80	69	96	41	575	7	50