Cardio Ladder with Core Conditioning Circuit

Warm Up:
Jogging on spot 50, High knee pulldowns 10, spotty dogs 10, squats 10, shoulder circles (10 fwd/bk), hip openers (10
Strider stretch 10
X 3
 
Main Workout: Cardio Conditioning Ladders 
 
10/9/8/7/6/5/4//3/2/1: Burpee (levels)
1/2/3/4/5/6/7/8/9/10: Mountain Climber (each side =1 rep)
 
10/9/8/7/6/5/4//3/2/1: Grass Hoppers (each side =1 rep)
1/2/3/4/5/6/7/8/9/10: Speed Skaters (each side =1 rep) 
 
10/9/8/7/6/5/4/3/2/1: High knee with pull-down
1/2/3/4/5/6/7/8/9/10: Plank Jacks 
 
Core/Glute Conditioning
Lying Glute Bridge, Elbow to Knee Crunch, Alternate Limb Raising, V Sit Rotations, Vertical Toe Touches, and Dirty Dogs
*10 Reps of Each 5 Sets*

Cool down/recovery:
Static stretch recovery:
Standing hamstring, standing calf, standing chest, standing back, shoulder stretching, standing quad.
Each flow through with the trainer takes approximately 15 seconds.