Total Body 180 Burpee Ladder
Kind of a mouthful of a title, but this workout is so fun and really packs a punch in just 15 minutes. Try it out with me to see what I mean...
Even if you feel too tired or like you don't have the time, give this workout a go. I guarantee you will feel light years better after completing it. And I've included modifications below so beginners, intermediates, and advanced can all enjoy this workout together. No excuses! Let's get it done.
This workout includes a descending 180 jump burpee ladder, with 6 sets of different exercises after each set of burpees.
12 - 180 jump burpees
10 pistol squats
10 - 180 jump burpees
10 plank rows
8 - 180 jump burpees
10 (on each side) back lunge + knee up jump
6 - 180 jump burpees
10 knees to feet
4 - 180 jump burpees
30 kettlebell swings
2 - 180 jump burpees
10 walking pushups
- If you can't do the 180 jump burpees (or if they make you too dizzy), you can instead do regular competition (chest to the ground, no pushup) burpees. Or if you cannot do burpees at all, instead jump or step your feet back to plank, then jump your feet back to your hands, stand up and jump up.
-If you can't do pistol squats, instead do half pistols, going as far down as you can, or do roll back pistols and help yourself back up to standing with your hands as needed.
- If you can't do plank rows or don't have any weights, instead hold plank for the duration of my completing the rows.
- If you can't do knees to feet, use your hands to help you hop up to standing. This will give you a better feel for the movement and muscle recruitment required for this exercise, rather than substituting it with another exercise.
- If you don't have a kettlebell, you can instead try to swing a dumbbell, or use the dumbbell(s) to do weighted squats or jump squats. If you have no weights, do bodyweight jump squats or squats.
- If you can't do walking pushups, instead do regular pushups. If you're not strong enough to do pushups yet, do pushups off your knees.
This only took me 15 minutes to complete, including the buy out! Leave me a comment and let me know how long it took you. Maybe you were able to do it even faster you rock star ;) if so totally brag to me about it.
I'm really excited to share that I finally was able to do a headstand today for the first time ever! Granted it was against the wall, but I was never strong or confident enough in my strength in the past; but today I conquered that fear! I'm so happy about this and can't wait to work on it further and get stronger and more comfortable in this pose. Have you had any breakthroughs in progress in your strength or in your workouts lately? Tell me about them in the comments! And come discuss them further in the Jickety Jacq Fit Club on facebook, I'd love to hear all about your success :)
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Personal Trainer, Yogi, and Wellness Coach.
Lover of tiny animals and objects. BS in Nutrition and Dietetics. Plant-based. Read More...
Glow - Personal Training + Yoga by Jacq