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


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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

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Blog distributed by: Loren Bakker

Loren Bakker 

Cert 3 & 4 in Fitness
PT business owner
Yoga Teacher


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