Core & Cardio Ladder

We’ll amplify intensity with each circuit, building on our previous work, but lower the sets with each circuit (whew!). Bodyweight was plenty for me for this workout, but you could add weights if you wanted to: holding weights in your hands, or using ankle/wrist weights.

Warm up — 2 Sets; 20 seconds each
Arm Circles Forward and Back (20s each direction)
Opposite Toe Touches (standing)
Dynamic Triceps
Boxer Shuffle

For the following three circuits: Perform each move for 1 minute, rest for 15 seconds between moves, and take 1 minute rest between sets.

Circuit One — 3 Sets
High Knees
Tabletop Heel Touches (extended)
Lateral Shuffle
Deadbug

Circuit Two — 2 Sets
Mountain Climbers Cardio
Boat to Low Boat
Heisman
Bicycles

Circuit Three — 1 Set
Mountain Climbers with Jacks
V Hold or Hollow Hold
Full Skaters
Crab Toe Touches

Finisher AMRAP* 5 Minutes - 10 Reps each move
High Plank to Down Dog
Pop Squats with Plyo Hop

Stretch for at least 30 seconds each move, but feel free to continue as long as the stretch feels juicy!
Anterior Arm Opener
Chest Opener
Tricep Stretch
Quad Stretch
Hamstring Stretch (Both Legs)
Butterfly Stretch

*AMRAP = As Many Rounds As Possible. Set a timer and complete as many sets of this circuit back to back with as much rest as needed.