New Year’s Full Body HIIT Ladder

Moves 1 and 2 you’ll do UP the ladder, Moves 3 and 4 you’ll do DOWN the ladder

1- Burpees

• Stand with your feet hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position.
• Keep your core tight and do a push-up (optional) – jump your feet back to your hands and load your weight in your heels.
• Jump up, landing softly with bent knees and repeat
• MOD: take out the jumping by stepping back, take out the push-up, or do a body squat instead of a jump at the top

2- Leg Lifts:

• lie down on your back and press your lower back into the mat to engage your core.
• straighten your legs out long and lift them to 90 degrees
• with control, lower your legs back down together without letting your lower back arch
• MOD: do this move with bent knees to take some of the pressure off of your back

3- Squat Thrust Crossovers:

• stand with your feet hip distance apart.
• bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position
• perform 1 cross body mountain climber per side by running one knee to meet the opposite elbow and repeat on the other side
• jump your feet back to your hands and load your weight in your heels – jump up, landing softly with bent knees and repeat.
• MOD: step your feet back into tall plank or take out the jump at the top and just do a body squat

4- Sit-Up Cross Punch:

• lie down on your back with your lower back pressed into the mat and bend your knees. you can hook your feet under a couch or leave them on the mat without anything.
• hold your hands in soft fists at your shoulders and engage your lower abdominals to sit up
• at the top, do 2 cross punches, really driving across to engage your obliques.