Engage your entire body and push yourself to get those reps with this sweat-inducing timed ladder workout.
Welcome to another great Wild Workout Wednesday Link Up where Annmarie from The Fit Foodie Mama, Jen from Pretty Little Grub, Michelle at Fruition Fitness and I bring you workout ideas, motivation, inspiration and recipes to try. Join us each week by reading along, linking up and grab the button to proudly display on your blog/in your posts!
It’s been a while since I shared a workout with you all, so let’s get sweaty, shall we? This workout is inspired by a bootcamp workout I did at my CrossFit gym, and it was KILL to the ER.
The workout has 5 rounds. The first round is 3 minutes. The second round is 6, the third 9, and then you climb back down to 6 minutes and end on a final round that lasts for 3 minutes. Each round starts with a cardio sprint of 200 meters, which you can run or row. Then you’ll get into as many rounds of the movements as you can in the remaining time. Rest one minute, start the next round with your cardio sprint and then pick back up wherever you left off in the previous round. So, if in the 3 minute round, you made it through your cardio sprint, your 10 burpees, your 20 dumbbell shoulder presses and 5 v-ups, then for the 6 minute round you’ll start with your cardio sprint and then jump back in to finish the remaining 25 V-Ups, 40 kettlebell swings, and 50 jumping lunges before starting back at the top with 10 burpees. You do not repeat the cardio interval within a round.
Get it? Got it? Then your sweat towel and a jug of water and get to it!
How To Do The Moves:
Burpees: Start standing with feet hip-width apart. Jump or step feet back and drop your hands under your shoulders (so you land in a plank position). Do a push-up, lowering the chest all the way to the floor. Push back up to plank, jump your feet back in and hop back up to stand, clapping your hands overhead as you do so. Repeat as soon as you land.
Dumbbell Shoulder Presses: Stand with your feet about hip-width apart. Hold two dumbbells up to your shoulders, palms facing in toward each other. Straighten the arms and lift the dumbbells overhead, turning the palms to face outward as you do so. Return to start and repeat.
V-Ups: Lay on the floor with legs extended out in front of you and arms extended on the floor overhead. Keep your feet together and your legs straight as you lift the legs up and raise the upper body, reaching for the toes with your hands and creating a “V” shape with your body. Keep the core engaged at all times. If this is too difficult, you can bend at the knees.
Kettlebell Swings: Stand with feet hip-width apart. To begin, soften the knees, shift your weight into your heels, send your butt back and keep your chest upright. Grip the kettlebell (which should be in line with the middle of your feet) so that your palms face you. Then drive through your heels, explode through the hips, and swing the kettlebell up to chest height with the arms extended. Squeeze your booty at the top. Allow the weight of the kettlebell to help bring you back to the starting position and swing back between your legs. Keep moving vs. stopping to reset each time and choose a weight that allows you to swing with good technique while still feeling a bit challenging.
Jump Lunges: Start with feet hip width apart. Keeping your torso upright, step your right leg forward and bend at knee about 90 degrees, allowing your left knee to drop toward the floor. Jump in the air and quickly switch feet, landing with your left leg forward and right leg back in a lunge. Repeat for 25 reps per leg.
I hope you’ll give this one a go. You may feel dead right afterwards, but after some water and a nice shower I promise you’ll feel energized and rejuvenated! It’s like the fountain of youth of workouts. Ok… that may be an overpromise… but moral of the story is: this workout is awesome and you should do it, k?
You should also join in on the Wild Workout Wednesday Link Up! Full link up rules here. Let’s see those wild workouts!
Have you ever done a timed ladder workout?
Run or row. Which will you choose?