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Workout: Killer Circuits and Ladders

woman in a squat with dumbbells in her hands

Time: 45 - 60 minutes

Equipment Needed: Weights or a Heavy Item

Warm Up: 5 - 10 minutes

Bootcamp Circuit:

Repeat this circuit 2 - 3 times depending on your fitness level. 

In the squat and press, make sure to bring your weight down to the rack position from the press BEFORE moving down into the squat.

  • 30 seconds Squat (with weight in LEFT hand)

  • 30 seconds Squat and Press (left)

  • 30 second Presses ONLY (left)

  • 30 seconds Rest

  • 30 seconds Squat (with weight in RIGHT hand)

  • 30 seconds Squat and Press (right)

  • 30 seconds Presses ONLY (right)

  • 60 - 90 seconds Rest

Rest as Needed

Ladder:

Complete a ladder from 10 → 1. Complete 10 reps of each exercise, then 9 reps of each, then 8, and so on until you reach 1 rep of each exercise.

  • Rows (left)

  • Rows (right)

  • Wipers

  • Supermans

½ mile Jog and Rest as Needed

Cash Out:

Perform the following exercises for 1 set.

  • 30 Abductions on EACH Side

  • 30 Donkey Kicks on EACH Side

  • 30 Fire Hydrants on EACH Side

  • 30 Hip Bridges

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by RossHelen

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