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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







161410129340440
1715111410355455
181612161137550
1918131712390515
2019141913405530
2121152114420545
2222162315435560
2324172516445570
2425182717460610
2527202918470620
2629213119480630
2731233320490640
2833243621500650
2934263822510660
3036284023515665
313829432452570
324031452553075
3343334826535710
3445355127540715
3547375428540715
3649395629545720
3751415930545720
3854436231545720
3956466532550725
4059486833555730
4161507234555730
4264537535555730
4366557836560735
4469588137560735
4572618538560735
4674648839575750
4777669240575750
4880699641575750

Here are the exercises of the Lifetime Ladder:



By John Walker