Use this Ladder Workout Challenge with burpees and squats as your “morning wake up workout” or as a quick cardio session after weights! It is a great way to get your heart rate up and finish your workout strong!
Scott here! I know it has been a while 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.
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!
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LADDER WORKOUT CHALLENGE: BURPEES + SQUATS
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.
How to do a Burpee:
- Stand up straight with your feet hip-width apart
- Lower your body into a squatting position and place your hands on the floor in front of your knees
- Kick (or step) your feet back so you are in a push-up position
- Perform a push-up (you can skip this step if you are a beginner)
- Jump (or step) your feet back to where you were in your squatting position
- Stand and add a high jump at the top for added intensity
- Move quickly
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 fewer 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 and our suggestions on what to eat before and after a workout here.
Ready for more ladder workout challenges? Try another one of ours:7