Strength & Cardio Ladder Circuit Workout

Welcome to another edition of Workout Wednesday. Each week I give you a new workout that is quick and effective. If your excuse for not exercising is that you don't have enough time, I have that excuse debunked! Most of the circuit style workouts I share are from 4-15 minutes. You can make time for that, right? 

I am returning from a long weekend at the IDEA World Fitness convention. I had a great time soaking up the knowledge and connecting with my fellow fitness professional and bloggers. It can be hard to squeeze in a workout when you're traveling. This workout is a perfect bodyweight workout that takes up little space and little time. You could knock it out on the floor of your hotel room or whenever you have limited time or space. 

This is a ladder workout that combines a strength move with a cardio move. You count up reps of the strength move from 1-10 and count down on the cardio move from 10-1. For example, in this first circuit, you would complete 1 rep of a pushup and 10 reps (each leg) of a mountain climber. Then you would move on to 2 reps of the pushups and 9 reps (each leg) of a mountain climber. Then 3 push-ups and and 8 mountain climbers and until you worked your way up to 10 reps of the push-up and 1 rep (each leg) of the mountain climber. 

strength & cardio ladder workout

strength & cardio ladder workout

There are just two moves in this circuit. The push-up and the mountain climber.

Push-Up

Start in a high plank position with your hands placed a little wider than your shoulders. Keeping your body in a straight line, while engaging your core, bend your elbows slowly to lower your chest to the floor. Once in the low position, push back up to the starting position. If this is too challenging, drop to your knees. 

starting push-up position

starting push-up position

low push-up position

low push-up position

Mountain Climbers

Start in a high straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down. Quickly bring your right leg, then your left leg in to touch your elbows. Right then left equals one rep.

This is a great format for strength and cardio in one workout. You could make it a full body workout by completing this circuit then switching up the exercises to a squat and high knees! 

It's important to remember that while I am personal trainer, I am not your personal trainer. Please speak to your doctor before beginning any new exercise program. Have questions? I'd love to help!

If you attend my bootcamp at ComCardio on Tuesday nights, pay attention, this is up next! Come see me or try it out at home and let me know what you think. 

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