SS21: Chest and Triceps HiiT (Ladder Edition)

SS21: Chest and Triceps HiiT (Ladder Edition)

Today's 30-minute workout features:

  • My Mother!
  • Fan Mail & Hate Mail
  • Exercise demonstrations
  • Beginner (mom) and Advanced (Sara) versions
  • A 5-minute cardio warm-up
  • A 20-minute Chest & Triceps HiiT (ladder edition)
  • A 4-minute Anaerobic Finisher workout
  • Plus: I wear my heart rate monitor to ensure I get YOU anaerobic

The Workout Breakdown:

Sara's Part 1: Ladder Drills (5 minutes): as many rounds as possible

  1. March
  2. High Knees
  3. Side March
  4. Out-Ins
  5. Straddle Hops
  6. Slalom Hops
  7. Hopscotch

Mom's Part 1: Cardio Drills (5 minutes): as many rounds as possible

  1. Walk
  2. Knees Up
  3. Side Steps
  4. Kick Backs
  5. Forward Kicks
  6. "The Jane Fonda"
  7. Forward Punches

Sara's Part 2: Chest & Triceps HiiT (Ladder edition): 30 seconds Work, 10 seconds of Rest, 7 exercises, 4 rounds (19:20 minutes)

  1. Walking Push-ups (ladder)
  2. Jumping Jack Planks (ladder)
  3. Pike Push-Ups
  4. In & Out Squats (ladder)
  5. TRX Triceps Extensions
  6. Flying Killer Plank Thingies (ladder)
  7. BOSU Super Push-Up Burpees

Mom's Part 2: Chest & Triceps HiiT: 30 seconds Work, 10 seconds of Rest, 7 exercises, 4 rounds (19:20 minutes)

  1. Chest Press (bench)
  2. Trampoline
  3. TRX Triceps Extensions
  4. Trampoline
  5. Bench Triceps Dips
  6. Trampoline
  7. TRX Chest Press

Sara's Part 3: Anaerobic Finisher: 20 seconds Work, 10 seconds Rest (4 minutes)

Alternate the following:

  • Hopscotch (ladder)
  • Plyo BOSU Push-Ups

Mom's Part 3: Cool Down


Equipment:


Important:

PLEASE WATCH MY OTHER VIDEO TO LEARN HOW TO:

  • PAIR YOUR HEART RATE MONITOR WITH YOUR CELL PHONE
  • USE THE PRO CALCULATOR

Workout:

Please watch the workout breakdown video first. Then click on the workout and get started!

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