LADDER WORKOUT (30-35 minute workout)

Move up the ladder then back down

2 Situps
4 Crunches
6 Bicycles
8 Reverse Crunches
10 Plank-Ups

(repeat above 3 times before moving onto 12)

12 Squat Thrust
14 Hand Release Push-ups
16 Jumping Jacks
18 Mountain Climbers
20 Jump Squats

(if you have time, move up to 30)

22 Skaters
24 Lunge
26 Superman
28 Bridge
30 Calf Raises

100 Run Workout (20 minute workout)

Run 1/4-1/2 mile (maybe to a nearby bench or picnic table)

25 Step-ups/Box Jumps
25 Decline Push-ups
25 Bench Dips
25 Incline Bridge

Run 1/4-1/2 mile

Repeat

:30 Front Plank
:30 R Side Plank
:30 Front Plank
:30 L Side Plank 


TABATA (9 minute workout)

20 sec High Knees
10 sec Rest
20 sec Power Jacks
10 sec Rest

Repeat 4X

20 sec Burpee
10 sec Rest
20 sec Star Jump
10 sec Rest

1 min Front Plank


WOD Total Rep (12 minute workout)

1 min Split Jumps
1 min Rest
1 min T-Push-up
1 min Rest
1 min Butterfly Situps
1 min Rest
1 min Squat Jumps
1 min Rest
1 min Burpee
1 min Rest
1 min Chair Dips

Add total number of reps for the above exercises.