Advanced Bodyweight Workout :Ladders !

Just Sharing my latest obsession !  Ladder workouts.

These are great high density workouts which will definitely burn a shed load of calories, improve your VO2 Max , allows you to practice newer exercises that you may not be too confident with and most importantly .. THEY ARE NOT BORING!!!!

Due to the load that you will be put yourself through, I wouldn't advise doing this more than once every 2 weeks. Gives you time to recover....

But you can always break it down into smaller ladders and do it more frequently :  go nuts :)

Great thing about ladder workouts are that they can always be different , you decide what exercise to do and how many times ..

Have fun .. drop any questions below :)

Burpee Blast ... 1st Attempt !

Just came back from Singapore to take part in the inaugural Commando Challenge. The event itself wasn't as intense as anticipated and the amount of food consumed on the drive down and on the way back ( My passengers .. were extremely good guests !!! .. Cup cakes, croissants .. CARB Overload!) made me very anxious that I need to do something drastic today to kick my own ass for being so weak around delicious pastries !!!

210 Burpee  Madness !!!!












Initially I was aiming for 300 but that was not going to happen, so made it 210.... room for improvement !!!

1. 30 Push Up  Burpees
2. 30 Surfer Burpees
3. 30 Single Leg Push Up Burpees ( Right Leg)
4. 30 Single Leg Push Up Burpees ( Left Leg)
5. 30 Single Arm Push Up Burpees ( 5 and then switch arms)
6. 30 Flying Burpees
7. 30 Bench Jump over Push Up Burpees 

Total time : 59 min

I took rests of 30 secs when required and allowed myself 3 2 min breaks.

Time will improve and when it does .. will knock it up to 300 with some other variety of burpees.

It sucked but I am sure the pastry evilness is slowly leaving my body :)

Post a comment if you want to know more if you want a video demo.

Short on time ? 25 Min workout!

Quick 25 min workout!


5 min warm up :

1. Jumping jacks
2. Running on the spot
3. Shadow boxing\kick boxing

Today I really wanted to work on two exercises that have dropped since my illness, push ups and burpees.

Push ups
45 seconds standard push ups
30 second rest
30 second wide push ups
30 second rest
15 second ballistic (jumpin) push ups

repeated 3 times

Burpees
10 standard burpees
10 Single arm ( right) burpees
10 Single arm ( left ) burpees
10 chest to ground burpees
10 Single leg ( right) burpees
10 Single leg ( left) burpees
10 flying burpees

30 sec rest in between each set

Killer !