Double Ladder or HIIT Workout

This workout can be utilized a few different ways.  You can perform each group of exercises for 30 seconds each and do them for 4 rounds which works well in a class setting.  You can also use each group of exercises and perform them as a double ladder.  Exercise A would be done 12 times and Exercise B would be done 1 time.Then do A 11 times and do Exercise B 2 times.  You can see how the pattern goes.

A is more strength based using heavy weights and B is more cardio based.  I don't count in singles but do a rep on both Right and Left to count as 1.  Each pair of exercises tries to emphasize same upper body movements to help create fatigue.

1A.  Squat down and up with overhead press

1B.   Jacks with overhead

2A.  Curtsie squat side to side with Bicep curl

2B.  Rapid fire lunges with alternating bicep curls (Front foot lunges onto step)

3A.  Canoe row with lunge then press overhead (Alternate R and L Leg on each round)

3B.  Long Over-the-top of step

4A.  Plank Row and Twist side to side

4B.   Skater Lunge Side to Side

5A.   Squat with front raise

5B.  Alternating squat with kick

6A.  Tricep Kickbacks in lunge position (Alternate R and L Leg on step each round)
6B.  Lateral Squat side to side with straight arm extensions

7A.  Lateral Flys
7B.  Step  lateral touch/Jump Up (Use length of step to measure lateral movement)

Have fun.