This is a really good workout to push yourself. With ladder training it usually consist of 2 or more exercises done in an ascending/descending rep scheme. This type of workout can prove to be very challenging, so make sure you know you limits and stay hydrated.
With this routine I coupled 2 sets of 2 different exercises. Set 1 – Jumping knee tucks and Push ups and set 2 – Burpees and V- ups. Make sure you take a break between the sets. You should set a timer and see how for you can go, can you finish Set 1? or can you do both Set 1 and Set 2 in under 30 minutes. Anymore then 30 minutes will be over doing it. Try it out. See how far you get and let me know in the comments.
3 sets of Jumping Jacks x 10
3 sets of Pogo stick jumps x 10
3 sets of In-out squat jumps x 10
2 sets of 30 ft. Side shuffles
2 sets of 30 ft. Carioca
Workout – Ladder style
Jumping knee tucks x10 – x9 – x8 – x7 – x6 – x5 – x4 – x3 – x2 – x1
Push ups x1 – x2 – x3 – x4 – x5 – x6 – x7 – x8 – x9 – x10
Burpees x10 (Doing same as round one descend to 1 on burpees)
V-ups x1 (Ascend on V-ups)
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