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Stretch Cord Circuit - Cardio Ladder

12/20/2015

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This cord workout hits all muscle groups and well as cardio to torch fat.Cardio Ladder with Cords
This circuit workout requires a stretch cord, and an anchor point.  Other than that there isn't much space needed to rip through this amazing total body workout.  This ladder utilizes 4 basic movements that will hit all muscle groups in your body, and then we go directly into cardio. 

This set is going to mix resistance training with cardio to create a nice endurance set that will keep the HR up and your muscles moving.  
Resistance Exercises:
  1. Squat Press
  2. Lat Pulls
  3. Reverse Lunge w/ Row
  4. Chest Press

Cardio: Anything to keep your heart rate high.  Mountain climbers, jump rope, jumping jacks, etc...)

The Set:
  • x10 - All four resistance exercises in a row
  • 1:30 Cardio
  • x15 - All four resistance exercises in a row
  • :45 Cardio
  • x20 - All four resistance exercises in a row
  • :45 Cardio
  • x15 - All four resistance exercises in a row
  • 1:30 Cardio
  • x10 - All four resistance exercises in a row
The goal is working up to doing this set all the way through without stopping, while KEEPING GOOD FORM!  However, if you are just starting out, this may be a tough ask.  If so, take a quick break after each cardio set to let the HR come down a little bit, but not all the way down to resting HR.  Once you have had a little recovery (30-45 sec), get right back into the next round.  

Enjoy the workout, and as always..let me know if you have any questions. 

#DedicatedToMakingHealthyYourHabit
​Mychael
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