Workout: Shoots & Ladders

Time: 45

Equipment Needed: Cones / Markers

Warm Up: 5 - 10 minutes

Ladder:

Complete a ladder from 10-to-1 of push-ups with mountain climbers with a little extra fun in the mix!

Set up 2 cones about 50 meters apart. 

At Cone #1: Perform 10 push-ups with 3 mountain climbers in between EACH push-up! (Example: 1 push-up, 3 mountain climbers, 1 push-ups, 3 mountain climbers, and so on). Then run to cone #2. Ladder down your push-ups every time you are at cone #1 (with 3 mountain climbers between each push-up).

• For Example: Your first time at cone #1, you will do 10 push-ups with 3 mountain climbers between each push-up. 

• Your second time at cone #1, you will do 9 push-ups with 3 mountain climbers between each push-up.

• And continue to ladder all the way down to 1 push-up and 3 mountain climbers.

At Cone #2: Perform one of the following: 20 kettlebell swings, 15 regular burpees, 15 double-unders (or attempts), or 15 standing tuck jumps. Then jog back to cone #1. The stated rep count at cone #2 stays CONSTANT and does not change. 

½ mile Jog to Finish and Rest as Needed

Cash Out:

Skill Practice

• 5 Turkish Get-Ups on each side

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by mihailomilovanovic from Getty Images Signature

Workout: Even Ladder!

Time: 45 minutes

Equipment Needed: Weights

Warm Up: 5-10 minutes

Tabata Style:

Perform the following 2 exercises for 20 seconds of work and 10 seconds of recovery for 8 sets alternating between the two (4 minutes total).

• 20 sec V-Jumps

• 10 sec Recovery

• 20 sec Squat

• 10 sec Recovery

Repeat 4x

Reset 2-3 minutes

Ladder:

Perform the following 5 exercises for 10 reps each, then 8 reps each, 6 reps each, 4 reps each, 2 reps each. Rest 1-2 minutes between each set.

• 3” Lunges (number of reps for EACH side)

• One Legged Reaches (number or reps for EACH side)

• Side Lunges (number of reps for EACH side)

• Bicep Curl to Overhead Triceps Extension (with weights, if no weights - close push-ups)

• Jack Knife (number of reps for EACH side)

Tabata Style:

Perform the following exercises for 20 seconds of work and 10 seconds of recovery for 8 sets - alternating between the two (4 minutes total). Two different sets.

Set #1:

• 20 sec Side Plank with Dip

• 10 sec Recovery

• 20 sec Side Plank with Dip

• 10 sec Recovery

Rest 1-2 minutes

Set #2:

• 20 sec Mountain Climbers

• 10 sec Recovery

• 20 sec Coffin

• 10 sec Recovery

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by vladans from Getty Images Pro