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.

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