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