1000 Calorie Descending Ladder Workout

If you want to burn about 1000 calories, this workout is for you. Let me warn you, it. is. ROUGH. It took me roughly an hour and fifteen minutes to complete including a warm up and cool down and I was SORE the next day.

Please, feel free to modify any exercise. You can make things harder, easier, or less impact. Do whatever works for you.

First of all, I apologize for the TERRIBLE video quality. The lighting in my basement SUCKS big time. It is so dark all the time. Next time, I will film upstairs. I also made the mistake of filming with my tablet which has a less better camera than my phone. Also, having the video whole was too big of a file, so I had to break it up into sections.

So I posted the actual work out in written form and then the videos are at the bottom of the page. So stop reading, grab your water, your nasty work out clothes, and some weights/bands and chair and let's get sweaty.

WARM UP

*30 Seconds

-Side Step with Arm Swings

-Side Step with Arm Circles

-Knee Twists

-Boxer Shuffle

-Leg Swings (R)

-Leg Swings (L)

-In and Outs

-Jumping Jacks

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CARDIO LADDER

*Go through entire workout with 45 seconds on 15 seconds off, then 30 seconds on 15 seconds off, then 15 seconds on 5 seconds off*

-Squat Jacks

-High Knees

-Pendulum Leg Pulses

-Tricep Dips

-Tires with High Knees

-Prison Jacks

-Jugglers with High Knees

-4 High Knees with 180 Degree Squat Jumps

-High Skips

-Heel Clicks

-Push Ups

-Lunge Jumps

-Back Bow with Pull

-Stork Sprints

-Jump Rope

-Butt Kicks

-Reverse Plank Lifts

-Heisman Sprints

-High Knee Pauses

-High Knee Jumping Jack Combo

-Side Lunge Hops

-Rocket Squat

-Bridges

-4 Push Ups + Box Jump

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STRENGTH

*BURN OUT 1X THRU*

-1 Leg Dead Lift 15 reps/side

-Side Plank 30 seconds/side

-Chest Press 15 reps/side

-Plank, Push Up, Shoulder Press Combo 10 reps

-Wall Sit 30 seconds

-Kettle Bell Swing 20 reps

-Hammer Curls 15 reps

-Hamstring Curls with ball or sliders 15 reps

Squat walks and Squat Jump with band 1 minute

-Donkey Kicks with band 15 reps/side

-Leg lifts 20 reps/side

-Side Plank Hip Dips 15 resp/side

-Step Up Kicks with Lunge 10 reps/side