The Ladder

need: 1 Dumbbell (M: 25-40, W: 12-20)

20  – Dumbbell Swings*

30 – Burpees*

40 – Snatches*

50 – Sit-ups *

60 – Jumping Jacks*

*run 1 lap after each exercise

Running Intervals

20 Minutes Running Intervals

1 minute Run (10 Rounds)

1 minute Walk (10 Rounds)

 

Relay sprints w/ Exercise

sprint/40 mountain climbers

sprint/30 squats

sprint/20 jumping jacks

sprint/10 burpees

sprint/10 burpees

sprint/20 jumping jacks

sprint/30 squats

sprint/40 mountain climbers

Total Countdown Workout

Need: Men: 45lb plate, Women: 25lb plate, mat + 1 light dumbbell

60 Reps – Mountain Climbers

Plate Push

50 Reps – Full Situps

Plate Push

40 Reps – Bentover Row (two hands)

Plate Push

30 Reps – Plate Thrusters

Plate Push

20 Reps – Turkish Get-ups (10 ea side)

Plate Push

10 Reps – Burpee

Plate Push