Cardio Core Ladder Workout

Format: Ladder – Perform step 1 for the prescribed number/time, then proceed to step 2. Repeat step 1. Go to step 3 and repeat steps 2 and 1. Continue to complete all movements in this manner until complete.

1. Double Alternate Knee Drive (0:30-0:45)

• Start by standing with chest straight, core supported, and arms extended overhead.
• Shift your weight to your right foot while using your core to push your left knee up and your hands down, making contact with your knee at the hip.
• Extend your arms overhead, tap your right foot on the mat, and repeat the knee drive.
• Switch sides and continue alternating knee drives on each side.
• MOD: Create this high impact by jumping on the support leg with each knee drive, taking care to land as lightly as possible.

2. Hollow Hold (0:30-0:45)

• Begin lying on your back, knees bent, feet on the ground, core supported so your lower back is touching the mat.
• Reach your arms next to your ears, use your core to lift your shoulders off the mat, and extend your legs to hover over the mat.
• Hold for the allotted time, keeping your lower back in contact with the mat and your shoulders raised.
• MOD Option: Bend your knees so they touch the mat lightly, or move them away from the mat.
• Extend your arms beside your body, reach your legs, or place your hands behind your head for support, taking care not to pull on your neck.

3. 4 Climbers / 4 Supergirls (4 rounds)

• Start with a high plank, shoulders stacked on wrists, core support, neutral gaze (not looking up or down), back flat.
• Alternately move your knees toward your chest, twice on each side.
• Next, from a high plank, bend your arms, lower your body, and lie on your stomach on the mat while keeping your shoulders away from your ears. Notice that as you lower, your hips and torso move in one line.
• Reach your arms next to your ears, supporting your core to lift and lift your arms and legs off the mat at the same time (the wider the legs, the easier the movement. As you get stronger, bring your feet together).
• Put yourself back on the mat in a controlled manner, repeat the lift and reach a total of 4 supergirls.
• Put your hands under your shoulders and tuck your toes, supporting your core and maintaining a flat back while pushing yourself back into a high plank position.
• Repeat the sequence for 4 rounds.
• MOD: Put your knees on the mat to lower yourself and push yourself back onto the plank.
• This low impact is created by running off the climber and alternately driving the knees toward the chest.

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4. Single Leg V-ups (10/10)

• Begin lying on your back, knees bent, feet on the ground, core supported so your lower back is touching the mat.
• Reach your arms next to your ears and extend your left leg to hover over the mat, keeping your right foot on the ground.
• Use your core to lift your torso and right leg at the same time, ending in a V-sit position with your arms out toward your raised feet.
• With control, lower yourself to the starting position, keeping your core supported at all times.
• Repeat the assigned rep and switch sides.
• MOD: Bend the stretched leg and tap the pad with your toes instead of letting it stretch and hover.

5. Ankle Faucets (10/10)

• Begin lying on your back, knees bent, feet on the ground, core supported so your lower back is touching the mat.
• Extend your arms out to your sides, use your core to lift your shoulders off the mat, and alternately reach out to tap your left ankle with your left hand and your right ankle with your right, targeting your obliques.
• Notice that your lower back stays in contact with the mat and your shoulders stay elevated throughout the movement.
• Continue to alternate delegate assignments.

6. Cross Jump Squat (0:30-0:45)

• Start standing with your hands behind your head, your elbows wide, your core supported, and your chest straight.
• Without pulling your head, twist your torso to the left while using your core to pull your left knee up to touch your right elbow. Focus on keeping your chest straight and lift your knees to your elbows, not elbows to knees.
• Repeat with your left elbow and right leg to cross the crunched left foot.
• Return to the starting position and plant your feet hip-width apart.
• As you start the squat, move your hips back, support your core and keep your chest up, keeping your knees in line with your toes.
• Powerfully through your heels, jump and land lightly with a supported core and evenly distribute your weight on each foot while allowing your hips and knees to flex to absorb force.
• Repeat this sequence for the allotted time.
• MOD: Achieve this low impact by cancelling the jump and doing a body squat, driving your stance with your heels and squeezing your glutes at the top.
• You can also use a chair/couch to guide your squat form.