I created this workout while we were on vacation. I just happened to be reading a Men’s Health magazine the night before, and one of their articles/workouts inspired me to create this ladder workout. (I LOVE Men’s Health magazine. They have some of the best workouts.)
This workout starts slow, but by the time you get into rounds 10-15, you are feeling it. If you struggle doing push-ups or any movement that places pressure on your wrists or hands, check out the wrist-friendly version included below.
Instructions for this Workout:
The first section of this workout is an Every Minute on the Minute (EMOM) format. If you aren’t familiar with that format, it’s an easy one to do. You will have a set of exercises that you need to finish in a minute’s time frame. If you finish in 20 seconds, then you have 40 seconds to rest. If you finish after 50 seconds, you have a 10-second break. After the minute is done, you set your timer for a minute and do it again.
In the first minute (Round 1), complete 5 squats, 5 push-ups and one set of jumping lunges (one per side). In the second minute, complete 5 squats, 5 push-ups and TWO sets of jumping lunges. Keep adding a set of jumping lunges with each minute/round. By the time you get to Round 10, you will be doing 10 sets of jumping lunges. You will go for 10-15 rounds.
Round 1:
EMOM – 1 min.
5 Squats
5 Push-ups
1 set of Jumping Lunges (1 lunge per side)
Round 2:
EMOM – 1 min.
5 Squats
5 Push-ups
2 sets of Jumping Lunges
Round 3:
EMOM – 1 min.
5 Squats
5 Push-ups
3 sets of Jumping Lunges
Continue this format adding a set of jumping lunges each round until you have completed 15 rounds. Yep, that means you will have 15 sets of jumping lunges during the last minute!
Circuit #2:
10 Bird Dog Crunches per side
10 Side Plank Dips/Hip Lifts (per side)
Repeat for a total of 3 times.
Circuit #3
Hydrants (30 seconds per leg)
Hydrants + Kick (30 seconds per leg)
Plank with Alternating Leg Lift (10 per side)
Repeat for a total of 2 times.
Wrist-Friendly version:
Round 1:
EMOM – 1 min.
5 Squats
1 set of Jumping Lunges (1 lunge per side)
Round 2:
EMOM – 1 min.
5 Squats
5 Bicycle Crunches
2 sets of Jumping Lunges
Round 3:
EMOM – 1 min.
5 Squats
5 Bicycle Crunches
3 sets of Jumping Lunges
Continue this format adding a set of jumping lunges each round until you have completed 15 rounds. Yep, that means you will have 15 sets of jumping lunges during the last minute!
Circuit #2:
10 Dead Bugs
10 Supermen
10 Side Plank Dips/Hip Lifts (on your forearm)
Repeat for a total of 3 times.
Circuit #3
Side Lying Leg Lifts – 20 per leg
Plank with Alternating Leg Lift (10 times per leg)
Repeat for a total of 2 times.
