Monday: Upper body ladder

Supplement exercise: 30 arm circles forward, 30 arm circles backwards

Exercises:

1. 8 Push Ups

2. 12 Squats

3. 15 Dips (if you have a ledge / box to do these, that’s preferable. If not, doing them
on the ground works just fine)

4. 15 Sit Ups

5. 10 Alligator Push-Ups (just like regular push-ups except your hands are staggered.
Do 5 on each side).

6. 14 Lunges (7 each side)

7. 12 Shoulder Presses

8. 16 Slow Bikes (8 each side)

9. 15 Burpees

10. 50 Push-Ups

Tuesday: Total Body Workout

Supplement exercise: 20 jumping jacks

Exercises:

1. 8 Push-Ups

2. 12 Sit Ups

3. 10 Squats

4. 8 Alligator Push-Ups

5. 12 Slow Bikes
6. 12 Lunges

7. 20 Dips

8. 50 Russian Twists (25 each side)

9. 20 Burpees

Wednesday: Plank Workout

Format: 50 seconds on each exercise followed by 10 seconds of rest.

Exercises:

1. High Knee Punch Out (throwing punches non stop while doing high knees)

2. Plank Ups (while planking, extend your arms and then go back to planking on your
elbows, alternate these)

3. Jump Tuck Burpees (burpee followed by tuck jump)

4. Bird Dog Plank (remain in a plank, lift opposite leg and opposite arm at the same
time up off of the ground for a few seconds and then switch)

5. Plank Leg Lift

6. Plank Jack (while in a regular plank position, move your legs back in forth like you
are doing jumping jacks)

7. Squat Pop (at the bottom of your squat, slide to one side, then stay in a squat
position and slide to the other direction)

8. Side Plank (one side)

9. 180° Squat Jump (do a regular squat, then jump up and rotate 180 degrees)

10. Side Plank (other side)

11. Spiderman Push Up

12. Regular Plank

13. 1 MINUTE OF REST

14. Mountain Climbers

15. Plank Punches (while in a plank, alternate throwing punches with your left and right
hands)

16. Star Burpees (do a regular burpee, then a star jump at the top. Imperative: must yell
“I’m a star” when doing every burpee

17. Reverse Plank Flutters (lie on your back and keep your legs at 6 inches while
fluttering your legs)

18. Get Up Star Jumps (lie on your back, try to get up to your feet without using your
hands, then once up, do a star jump)

19. Side Plank Crunch (one side)

20. V-Ups

21. Side Plank Crunch (other side)

22. Plyo Push Up (like a regular push up, but get some air on your push ups, forcing
impact. This will strengthen your wrists. Feel free to do “rockies”, or clap push ups)

23. Plank Thrust (in a regular plank position, drive one knee up to your chest at a time,
then alternate knees).

24. Regular Burpees

25. Plank to fail

Thursday: Leg Ladder

Supplement Exercise: 7 Tuck Jumps

Exercises:

1. 10 Squats

2. 8 Push Ups

3. 12 Lunges (6 each side)

4. 12 Sit Ups
5. 8 Squat Jumps

6. 30 Russian Twists (15 each side)

7. 20 Pulse Squats (remain at the bottom of your squat position and do a small
bounce)

8. 10 Burpees

9. Wall Sit to fail (Find a wall and sit at a right angle against the wall until you can no
longer stay up)

Friday: Full Body Ladder

Supplement Exercise: 20 Jumping Jacks

Exercises:

1. 6 Push Ups

2. 8 Squats

3. 8 Sit Ups

4. 12 Dips

5. 8 Squat Jumps

6. 20 Russian Twists

7. 8 Alligator Push Ups

8. 15 Pulse Squats

9. 8 Slow Bikes (Bicycle Sit Ups)

10. 20 Burpees

Sunday: Light cardio ladder. These reps are going to be lighter than normal, so try to fly
through these exercises.

Supplement: 2 Burpees
Exercises:
1. 5 Push Ups
2. 5 Sit Ups
3. 6 Squats
4. 6 Slow Bikes
5. 3 Diamond Push Ups (place your hands close together like a diamond and do a
normal pushup, these are designed to work your triceps)
6. 5 Jump Squats
7. 20 Russian Twists
8. 3 Tuck Jumps
9. 5 Shoulder Presses
10. 5 Burpees

Monday: Ab Ladder

Supplement: 8 Slow Bikes

Exercises:
1. 10 Sit Ups
2. 8 Push Ups
3. 30 Russian Twists
4. 10 Squats
5. 10 Leg Rows (keep your legs at the “six inches” position and “row” your legs into
your chest and back out)
6. 15 Dips
7. 10 V Ups (lay on your back in a six inches position, swing your legs and arms to
where they meet to make a “V”
8. 8 Tuck Jumps
9. 10 Plank Jacks (get in a plank position on your elbows and move your legs out
and back in like you are doing a jumping jack)
10. Plank to fail

Tuesday: 3 Part Workout (yes this was on here last week – it’s a great workout)
1. Warm Up: 3 sets of this
a. 100 Punches to the head (throwing your 1-2, each punch counts as 1)
b. 15 push ups
c. 15 sit ups
d. 100 Punches to the body (can either throw 1-2 to the body or throw
uppercuts)
e. 10 Burpees
f. 15 Dips
2. Workout: Break these up however you want
. 100 Push Ups, 100 Sit Ups, 50 Burpees
3. Conditioning: Ab Set. 30 seconds of each exercise, then immediately transition
into the next exercise. Do this whole thing 3 times.
. Plank Ups (start in a normal plank on your elbows and walk up to an extended
arm plank)
a. Extended Arm Plank
b. Normal Plank on Elbows
c. Burpees

Wednesday: Ton Up. This is a very hard workout. Time yourself and push yourself. If
you have been keeping up with the workouts, this should be hard, but very doable. Your
goal should be around 20 minutes.

Supplement: A sprint if possible (halfcourt and back on a basketball court is about the
distance we do). If not, do 10 jumping jacks.

Exercises:
1. 10 Squats
2. 10 Crabs (rest on your hands and feet, touch your opposite hand to your
opposite foot. Each “touch” is 1).
3. 10 Slow Bikes
4. 10 Push Ups
5. 10 Burpees
6. 10 Lunges
7. 10 Monkey Business (go down and do a shoulder press, then get up and do a
tuck jump)
8. 10 V Ups
9. 10 Get Ups (a sit up where you stand up to your feet. Try not to use your hands)
10. 10 Surfer Get Ups (lay down on your stomach. Pop up like you are on a surf
board. Your feet should be staggered. Switch your staggered stance to where
you do 5 on one side and 5 on the other.

Thursday: Shoulder / Upper Body Ladder

Supplement: 50 straight punches (1 and 2)

Exercises:
1. 5 Shoulder Presses
2. 10 Sit Ups
3. 8 Push Ups
4. 8 Jump Squats
5. 20 Dips
6. 30 Flutter Kicks
7. 10 Alligator Push Ups
 8. 20 High Knees
9. 8 Burpees
10. 50 Push Ups (break these up however you need to – push yourself)

Friday: Leg Ladder

Supplement: 10 Jump Lunges

Exercises:
1. 10 Squats
2. 8 Push Ups
3. 30 Pulse Squats (sit down at the bottom of your squat position and “bounce” 30
times)
4. 12 Slow Bikes
5. 10 Jump Squats
6. 8 Alligator Push Ups
7. 6 Froggy Burpees (just like a normal burpee except when you pop up, do a broad
jump forward. Then on the next time you come up, broad jump backwards. Each
time you jump = 1)
8. 30 Russian Twists
9. 10 Tuck Jumps
10. Wall Sit to Fail – sit against a wall at a 90 degree angle and hold it until you
collapse. Push yourself

Saturday: Full Body Ladder

Supplement: 15 Jumping Jacks

Exercises:
1. 10 Push Ups
2. 12 Slow Bikes
3. 10 Squats
4. 8 Alligator Push Ups
5. 30 Russian Twists
6. 12 Jump Lunges
7. 15 Dips
8. 20 Flutter Kicks
9. 10 Tuck Jumps
10. 10 Burpees