Cardio Ladder

Q: Umpire

Date: 07/01/2022

Warm-up:

Reach across, windmills, toy soldiers, heal scoops, cross jacks, and hallelujahs

The Thang:

10 rung ladder with sidewalk chalk

45 sec on 15 sec off (2 rounds each)


Round 1: hop middle left, hop middle right


Round 2: single leg hop forward (switch legs on round 2)


Round 3: bear crawl, legs straddle the ladder


Round 4: quick feet in in and out out


Round 5: hop in and out with wide squat


Round 6: walking pushups


Round 7: side shuffle quick feet


Round 8: bear crawl hop


Round 9: jump lunge w/split the laddersquat (facing the ladder sideways)


Round 10: side scissors


Round 11: jumping Jacks


Round 12: plank walk with tuck jump


Round 13: forward moving lateral lunge (kickstand foot is in the ladder)


Round 14: skaters over the ladder (facing the ladder sideways)


Round 15: bear crawl hands move in and out


Round 16: Spider-Man crawl


Round 17: hop scotch


Round 18: walking Hillbillies


Round 19: Heisman shuffle



Mary: 30 sec each no rest between

Heals to Heaven

HelloDolly

Figure4 oblique crunch

LBC

LBBC

COT:

He said to them, “Come with me by yourselves to a quiet place and get some rest.” -Mark 6:31