Last month we moved to a "ladder" template and this month we'll do the same but with an increase in volume.
We have 3 exercises, Step Ups, Stability Hold Push Ups and Burpees and we'll set the program up in a descending / ascending ladder type sequence.
Within a circuit (so do 1 after the other with no rest at all), do 6 reps step ups each leg, 6 reps of of stability hold push ups each arm and then 10 reps of burpees.
Subtract 1 rep from the step ups and stability hold push ups but keep the burpees at 10 reps with the full workout looking like this:
Circuit 1 - 6 x step ups each leg, 6 x stability hold push ups each arm, 10 x burpees
Circuit 2 - 5 x step ups each leg, 5 x stability hold push ups each arm, 10 x burpees
Circuit 3 - 4 x step ups each leg, 4 x stability hold push ups each arm, 10 x burpees
Circuit 4 - 3 x step ups each leg, 3 x stability hold push ups each arm, 10 x burpees
Circuit 5 - 2 x step ups each leg, 2 x stability hold push ups each arm, 10 x burpees
All performed without rest.
At the completion of the 5 circuits rest 90secs then repeat the workout in reverse so you'll start at 2 step ups, 2 stability hold push ups and 10 burpees.
Time the entire workout (including the rest period) and beat it each time you repeat the workout.
Here are the exercises:
Let us know how you go!!
