The Total Body Ladder Workout

 

If you find yourself a little bored with the regular HIIT type circuits, give this one a go!
Why we love it…Simple movements performed back to back to create an awesome whole body burn with the addition of cardio coach calls to keep your members on their toes, and take their minds of their working muscles!
Switch up the exercises and reps to make it your own or use ours.
EQUIPMENT – Benches and Dumbells or Barbells.

Split your group between the upper and lower circuit, once completed switch them over.
Once complete, your whole group performs the core circuit together.
For Upper & Lower Ladder….
Do 10 of each exercise then take a 10 -15 second rest. Next set do 9, rest, then 8 etc. Once on 5,4,3,2,1 complete back to back no rest.
Spice up Upper & Lower circuits – add 45 sec cardio coach calls – burpees, skaters, high knees.

UPPER LADDER 10 – 15 mins
– Push ups
– Bicep curls
– Tricep dips
– Overhead press

 

  • Sale!

    Bootcamp Package (22CECs)

    $497.00
  • Bootcamp Level 1 (11CECs)

    $597.00
  • Bootcamp Level 2 (11CECs)

    $597.00
  • Mastering Small Group Training Package (23CECs)

    $997.00

LOWER BODY 15 – 20 mins
– Step ups
– Sumo squats
– Reverse lunges
– Squat to calf raise

CORE 10 – 15 mins
Do 30 reps of each exercise followed by 30 sec rest, then 25 reps – 20 sec rest, 20 reps – 15 sec rest, 15 reps – 10 sec rest, then complete the last 2 ladders back to back.

– Crunches
– Reverse crunches
– Hover hip tap
– Supermans

Want more MORE workout ideas for your Bootcamp? Click here

Thank you for checking out  Fitness Education Online Blog!

Fitness Education Online are one of the leading providers in the world when it comes to the professional development of Personal Trainers. We have over 30 registered CEC courses Click here to check them out.

Feel free to join our Free Facebook Group with over 14 000 other Fitness Professionals Click here to Join

Blog distributed by: Loren Bakker

Loren Bakker 

Cert 3 & 4 in Fitness
PT business owner
Yoga Teacher

0 Comments

Get In Touch With Us

Related Articles

Themed Workout

Themed Workout

When you have your clients showing up to your sessions day in and day out, it should be pretty clear that they are getting something out of it that is of benefit to them. They either love your style of training, you as a trainer/friend, their team mates or maybe the...

Accumulator Workout for Large Groups!

Accumulator Workout for Large Groups!

A super effective, bodyweight only session which works perfectly for large groups and if you have limited equipment. As the name suggests, its all about accumulating as many reps as we can in 20 minutes, similar to an AMRAP but adding 3 reps on to each round.  I like...

Warm up for Bootcamp

Warm up for Bootcamp

A great 5 - 10 minute warm up for bootcamp to improve our muscles dynamics so we are less inclined to injury, prepare us for the rigors of exercise. And getting a light sweat on without fatigue is key in our group sessions, but it also helps to get both ourselves and...