He & She Eat Clean | Healthy Recipes & Workout Plans

Ladder Workout Challenge

Cardio/HIITWhitney Carlson1 Comment

I know it has been awhile since you've "heard" from me but things have been busy at work so I've deferred many posts to Whitney. ;-) After the unfortunate "traditional" less activity in the winter and then budget and audit season at work, I feel like now that's it's June I'm finally getting back into the swing of things. Don't get me wrong, I've still been training and eating healthy but just not as focused as normal. I've been doing this for almost eight years now so I've learned that keeping up the habit of exercising is more important than making sure each workout is my best one ever.

RELATED: 5 Things We Have Done to Maintain a Healthy Lifestyle for 5+ Years

I've been doing this workout, which I refer to as a ladder workout in the mornings. This way, even if I can't make it to the gym I've at least had a little bit of movement throughout the day! I will also add it to the end of a lifting session when I don't have time to do a full cardio session at the end of my workout. It is a great way to get your heart rate up and finish your workout strong! Record your total time each time you complete the workout. Compete with yourself to see how quickly you can complete the workout – with proper form. Safety first – always!

As you will see in the chart, you will be decreasing reps of one exercise while increasing reps of another exercise. You will start by doing 10 burpees and move straight into 1 squat, then do 9 burpees and 2 squats, and so on.

Refueling after a workout is very important. One of my favorite breakfast recipes to enjoy after this workout is my giant Blueberry Avocado Protein Shake. It's easy to make and I can drink it right out of the Vitamix (which means less dishes!). I try to eat whole, real food but I'm not a fan of warm or "heavy" foods in the morning so I drink a shake instead. You can find the recipe for our Blueberry Avocado Protein Shake here.

Another way that I've been able to make myself move more is by using the Polar A360. Whitney and I wore ours on our hike to Blood Mountain on Memorial Day. I'm always really skeptical about the data that activity trackers show and if it's accurate or not and I'm pleased to say that it seems to be accurate from what I have experienced so far! I burned 1,300 calories on our hike but kept moving after we got home because we still had yard work to do. It really does make me want to keep moving. I must admit that I did a pretty good job of moving over the weekend so let's hope I can keep it up during work week, I don't want to get too many vibration alerts that I've been sitting too long!

Although we don't recommend weighing yourself too often, it's good to have an idea of where you are starting so you can tailor your training and nutrition plan to meet your goals. The Polar Balance Scale gives guidance to help reach your goals. One of my favorite things is that the Polar A360 and the Polar Balance scale all sync to the Polar Flow app so I can view it on my phone or the website.

You know we are all about saving money here so I have good news! You can get 20% off! Use code POLARFITBLOG to receive 20% off the Polar Balance or any activity tracker here. Code expires 8/31/16.

P.S. This workout will be part of an ebook for the #PolarShapeUpChallenge! And if you are looking for a little challenge to move even more, take our 31-Day One Mile Challenge!

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This is a sponsored conversation written by me on behalf of Polar US . The opinions and text are all mine.