Alternate Cardio Interval Ladders
The week will kick off with some alternate cardio interval ladders.
Sounds like a mouth full, but simply put, we will be picking 2 cardio options and alternating between them while laddering down like so…
Intervals look like this:
- 4 minutes work/2 minutes rest
- 3 minutes work/1:30 rest
- 2 minutes work/1 minute rest
- 1 minute work/30 seconds rest
Total workout time is 29:30
Choose active rest if you want.
Cardio items can include some the following:
- Rower
- Bike
- Ski
- Sled
- Run
- Jump rope
- Kettlebell sport
- Step ups
- Mace swings
Example…
Say you pick rower and sled push…
On your first set, you will row for 4 minutes, rest for 2 minutes and then do the same on the sled.
Next set will be row 3 minutes, rest 1:30 followed by sled for 3 minutes, rest 1:30.
Keep going with this until you hit your last set of 1 minute work and 30 seconds rest.
Let’s get after it this week!
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