Cardio + Strength Ladder Circuit (Summer SWEAT Series)
Published 3/12/2015 • Updated 11/27/2020
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Cardio + Strength Ladder Circuit
Equiptment Needed: Physio ball, light dumbbells
Description: Complete the circuit 2 to 3 times through.
Sprint .5 Mile
50 Alternating Walking Lunges: Begin with feet hip-width distance apart. Step forward with your left leg and lower down into a 90/90 lunge keeping your chest up, shoulders back, and knee stacked directly over your ankle. Then, step forward with your right forward and lower down into a 90/90 lunge. Alternate sides for 50 TOTAL. *advancement: hold a light pair of dumbbells
Sprint .4 Mile
40 Alternating Lateral Skaters: Place two cones or weights a few yards part. Then, stand in the middle. Laterally shuffle your body from cone to cone, tapping the ground with your outer hand. The is an explosive movement. You should jump off both feet at the same time, and land on both feet at the same time. Make sure to land with the weight in your heels.
Sprint .3 Miles
30 Squat Jumps: Begin with your feet hip-width distance apart. Extend your arms out and lower down into a squat, keeping your chest lifted and weight in your heels. Drive through your heels to explode off the ground, jumping into the air. Land back down in your low squat. Repeat.
Sprint .2 Miles
20 Hercules: Begin in a froggy squat, holding two light dumbbells between your legs. Then, plant dumbbells on the ground and step back (advancement: jump back) into a high plank post, keeping your shoulders directly under your wrists. Lower down to your knees (advancement: perform normal push-up) and perform a modified push-up. Lead with your chest and keep your back flat. Then, push back up and back into high plank. Step forward with 1 leg, then the other, to bring you back into a froggy squat. Drive the weight into your heels and stand up, performing a bicep curl. Repeat.
Sprint .1 Miles
:30 Single Leg Inverted Bridge Hold: Begin laying on your back with your feet planted on the ground with your arms by your side. Lift your hips up high and extend your right leg so that your knees are parallel. Hold for 30 seconds. Repeat on the other side.
10 Hamstring rolls: Begin on your back with a physio ball placed under your calves and your hips raised so that your body is in one long line. On the inhale, roll the ball towards your body, so that you lift your hips up even higher in the air. On the exhale, reset back to the beginning.
Disclaimer: Please consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen consulted with professional trainers for the Summer SWEAT Series fitness program, you are participating at your own risk. Please modify and listen to your body.
