Workout: Killer Circuits and Ladders

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

Workout: Legs & Ladders

Time: 45 minutes

Equipment Needed: Mat and Bench or Chair

Warm Up: 5-10 minutes

10 Minutes:

Complete a FULL round of the following exercises EVERY MINUTE, on the minute. Start with the numbers below and increase/decrease as needed. Whatever time you have left in that minute can be rest.

• 5 Triceps Push-Ups

• 10 Straight Leg Sit-Ups

• 20 Mountain Climbers

Rest 2-3 minutes

10 Sets:

Complete 10 sets of the following (can do pistol squats over a bench as a modification).

• 2 Pistol Squats - left leg (negatives only)

• 2 Pistol Squats - right leg (negatives only)

• 3 Pike Push-Ups

Rest as Needed

Ladder:

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

• Pull-Overs

• V-Jumps

• Wood Chops

• 20 Meter Sprint

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by mimagephotography