Stretch Cord Circuit - Cardio Ladder

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. 

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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