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.

Dirty Thirty Workout

This is a fun but intense workout.  There are two exercises per round.  One is more cardio based and the other is more strength based.  On the cardio side we are working on quicker movements and on the strength side we are working on more controlled movements.  The person or group performing the strength exercises are in charge of the length of time at each station.  The strength movement is performed 30 times hence the name "Dirty Thirty".  The cardio group just keeps repeating their exercise until the strength group is done. Switch roles three times before going on to the next  set of exercises.  I have included pictures  with the exercises we used today.

Round One
1.  Walking lunges with bar (Alternate Legs)
2.  Bicep curls on BOSU with band

Round Two
1.  Stairs
2.  Grasshoppers (Side to side is just counted as one of your thirty)

Round Three
1. Jumps on and off of Step or BOSU
2.  Kettlebell Swings

Round Four
1.  Spinning in upright position
2.  Pull Ups

Round Five
1.  Ab Crunches on Ball
2.  Prone Plank on Ball (Circle arms 15 one direction and 15 other direction

Walking Lunges.  Thanks to my lovely fitness model

Bicep curls on BOSU

Another view of bicep curls on BOSU

The Grasshopper performed by my lovely fitness models Jeanette and Tami

Stairs-Just in case you didn't know what I meant.  Performed by my other lovely models Michelle and Sue

Another pic of the "Grasshopper"

Kettlebell Swings

Jumping on and off of a Step

More Kettlebell swings

Pull Up or Spinning- The Pull Up person is the counter

More Pull Ups and Spinning-Try and stay standing on the bike

Two are performing the crunches and two are doing the plank with elbow circles 

Good times had by all.  Let me know if you try this.