LADDER FORMAT W/ CARDIO BURST

Always consult your physician before starting an exercise program.  Make sure you have your water bottle accessible.

OKAY.. SO WHAT IS SO AWESOME ABOUT THIS EXERCISE PROGRAM???   FLEXIBILITY…… FLEXIBILITY?? So with this format… here are some options……. complete this format to your highest intensity…… I MEAN PUSH YOURSELF TO YOUR LIMITS… it is just 20 minutes!!!

Warm Up:

Repeat each exercise 10x for 3 sets.

• half burpee > up twist
• jack > punch
• criss cross > squat
• squat > butt kick

START WITH EXERCISE 1.  COMPLETE EXERCISE 1, AND ADD EXERCISE 2….. CONTINUE TO EXERCISE 5. 

1ST SET

1. reverse lunge > front shoulder raise
2. chest fly > tricep skull crushers
3. kneeling squat > hammer shoulder press
4. bicep curl > dumb bell  punch
5. sumo squat > overhead press squat.

CARDIO BURST : REPEAT THESE  DRILLS FOR 2 MINUTES

Repeat each exercise 10x.  GOAL= how many sets can you complete in 2 minutes????

• star jumps
• squat jumps
• jack > criss cross > squat

2ND SET

1. alternating reverse lunge > curtsey lunge
2. upright row > side lateral bicep curl & calf raise
3. side to side goblet squat
4. plank hop side to side > hand tap
5. tricep dips

CARDIO BURST : REPEAT THESE DRILLS FOR 2 MINUTES

Repeat each exercise 10x.  GOAL= how many sets can you complete in 2 minutes????

• star jumps
• squat jumps
• jack > criss cross > squat

COOL DOWN

• step touch side to side for 20
• alternating knee ups for 20

ABS:

GOAL:   how many sets do you complete in 10minutes?

• 20 center crunch
• 20 lower abs scissor
• 20 lower ab switch straight leg
• 20 bicycle