SweatNET Ambassador, Amy Waugh of EnCourage Strength will lead you through a fun workout in a little different format. It’s fun and a MAJOR calorie torcher.
45 MINUTE TOTAL BODY REPLACEMENT LADDER WORKOUT
3:00 Warm Up
Jumping Jacks
High Knees
Butt Kicks
Side to side lunges
Side bends
Push Up-Downward Dog
Downward Dog-stretch
CIRCUIT 1:
0:30 on / 0:15 rest
1. Walking push up
2. V Up - Tricep Push
3. 2 Swimmers- Superman
4. Monkey Push Up-Push Up
COMPLETE 1X THROUGH
REPLACEMENT:
Replace exercise 1 from above with exercise 1 from below. Then complete exercises 2-4 above.
1. Narrow Squat Pulse-Knee Drive
Replace exercise 1 + 2 from above with exercise 1 + 2 here. Then complete exercises 3-4 above.
2. Curtsy Lunge-Front Kick
Replace exercise 1+2+3 from above with exercise 1+2+3 here. Then complete exercise 4 above.
3. Deadlift-Squat
Replace exercise 1+2+3+4 with all 4 of these exercises!
4. Squat-Squat Jump
CIRCUIT 2:
0:30 on / 0:15 rest
1. Plank-Row Hover-Row
2. Y-T-W
3. Forearm Plank-Pike Walk
4. Chest Fly-leg lift
REPLACEMENT:
Replace exercise 1 from above with exercise 1 from below. Then complete exercises 2-4 above.
1. 2 Reverse Lunge Pulses-Lunge Jumps
Replace exercise 1 + 2 from above with exercise 1 + 2 here. Then complete exercises 3-4 above.
2. Wall Sit-arms up and down
Replace exercise 1+2+3 from above with exercise 1+2+3 here. Then complete exercise 4 above.
3. Narrow Squat Pulse-alt Side Lunge
Replace exercise 1+2+3+4 with all 4 of these exercises!
4. Plie-Cross Body Punch
REPEAT CIRCUIT 1 + CIRCUIT 2 1X THROUGH
FINISHER CARDIO + CORE:
0:40 on / 0:20 rest
-Hover-kick through
-Side plank-arm reach pulldown (0:20 each side)
-4 Mountain Climbers-2 forward reaches
-Reverse Crunch
-Burpee-Jack-Punch
-C sit leg lift alt-together
-Push Up Jacks
