This drill is an entry to our 2020 Bootcamp Ideas Workout Competition. It was sent in by Sarah Skoog.
Ladder Mash-Up
Drill Length: 45 minutes
Work your way up and down these five ladders.
Cardio Ladder (9 Min)
- 60 sec | Touchdown Jacks with Alt Arms
- 50 sec | Side Shuffle with a Touch down
- 40 sec | Fast Feet/Fire Feet
- 30 sec | Half Burpees (Spider Planks for Mod)
- 20 sec | Rockstar Jumps (X-Squats for Mod)
- 10 sec | High Knees
- 1 Min Rest and work your way back up
30 – 60 second rest between ladders
Lower Body Ladder (9 Min)
- 60 sec | Clock Lunges
- 50 sec | Swing Thru Lunges (alt every other leg or switch at 1/2 way mark)
- 40 sec | Squat to Side Raise (alt every other leg)
- 30 sec | Calf Raises
- 20 sec | Pop Squats
- 10 sec | Squat Jumps (Squats for Mod)
- 1 Min Rest and work your way back up
30 – 60 second rest between ladders
Core Ladder (9 Min)
- 60 sec | Inchworms
- 50 sec | Plank to Downward Dog Reach
- 40 sec | Plank
- 30 sec | Russian Twists
- 20 sec | Roll-Ups
- 10 sec | V-Hold
- 1 Min Rest and work your way back up
30 – 60 second rest between ladders
Upper Body Ladder (9 Min)
- 60 sec | Push-up to Plank Jack
- 50 sec | One Arm Tricep Push-ups (Right arm 1st round, Left arm 2nd round)
- 40 sec | Mountain Climbers
- 30 sec | Power Pledges
- 20 sec | Tricep Dips
- 10 sec | Crab Hold
- 1 Min Rest and work your way back up
30 – 60 second rest between ladders
Everything Goes Ladder (9 Min)
- 60 sec | Side Shuffle with a Touch down
- 50 sec | Squat to Side Raise (alt every other leg)
- 40 sec | Inchworms
- 30 sec | Mountain Climbers
- 20 sec | Half Burpees
- 10 sec | Jump Squats
- 1 Min Rest and work your way back up
About the entrant:
I have been leading group fitness classes since 2001, and have run my own fitness studio since 2008. I LOVE working with my awesome groups and motivating and inspiring them to become stronger and healthier. I also run a marketing consulting business and am a mom to two littles – ages 5 and 2.
Website: Fit To The Core
View all 2020 competition entries.
Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?
Nice workout! I used it yesterday in online format with two rounds. Participants really liked it! Thanks for the idea.