Reverse Ladder Total Body Blast

Reverse Ladder Total Body Blast www.cardiocoffeeandkale.com

This is the perfect workout to do outside on a beautiful day!  I tried it today and I loved it!  Find a shady spot and burn some calories!  It is a perfect mix of high intensity hits of cardio, mixed with some core and strength work.  

The reverse ladder is a mental boost!  The first set is a push to get through, but with each successive set, the exercise reps reduce...which means as you get tired, the workout gets a little easier.  The set reps go from 20/15/10/5 and from 80/60/40/20.  Work through the sets taking breaks as needed, but make sure you continue to walk around during your breaks.  The last two sets can be done quickly and with a higher intensity since the reps counts are low.  For instance, I added star jumps at the end of the burpees for the last two sets, since they were only reps of 10 and 5.  

Have fun!

directions:

  • Do 4 sets of exercises, with the number reducing with each set.
  • Take breaks as needed
  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.  Click HERE for full disclaimer.

equipment:

  • Jump rope (if no jump rope is available, just do it as if you were holding the jump rope)

warmup: 30 seconds each

Boxer Shuffle - Butt Kicks - Jumping Jack - Skaters - Good Mornings - Squat with a kick - Lunge - Side Lunge

workout:

SET ONE  20/80

  • 20  BURPEES
  • 80  SQUATS
  • 20 AB TOE TOUCH
  • 80 JUMPING JACK
  • 20 PUSH UPS
  • 80 JUMP ROPE
  • 20 REVERSE CRUNCH
  • 80 HIGH KNEES
  • 20 UP DOWN PLANK
  • 80 MT CLIMBERS

SET TWO  15/60

  • 15  BURPEES
  • 60  SQUATS
  • 15 AB TOE TOUCH
  • 60 JUMPING JACK
  • 15 PUSH UPS
  • 60 JUMP ROPE
  • 15 REVERSE CRUNCH
  • 60 HIGH KNEES
  • 15 UP DOWN PLANK
  • 60 MT CLIMBERS

SET THREE  10/40

  • 10  BURPEES
  • 40  SQUATS
  • 10 AB TOE TOUCH
  • 40 JUMPING JACK
  • 10 PUSH UPS
  • 40 JUMP ROPE
  • 10 REVERSE CRUNCH
  • 40 HIGH KNEES
  • 10 UP DOWN PLANK
  • 40 MT CLIMBERS

SET FOUR  5/20

  • 5  BURPEES
  • 20  SQUATS
  • 5 AB TOE TOUCH
  • 20 JUMPING JACK
  • 5 PUSH UPS
  • 20 JUMP ROPE
  • 5 REVERSE CRUNCH
  • 20 HIGH KNEES
  • 5 UP DOWN PLANK
  • 20 MT CLIMBERS

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