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Speed ladder

I love this workout because it is challenging, works up an incredible sweat, and doesn’t take forever to complete.

You will need:

  • a jump rope
  • a kettlebell or dumbbell
  • 400m of running space

This is a descending ladder workout, meaning each set has less reps. The sets will be 12/10/8/6/4/2. The only two exceptions are the run and the jump rope.


  • Burpee jump overs*
  • Kettlebell swings (Dumbbell works too)
  • Bent over rows (both sides can be done at once or separately)
  • Push-ups
  • 50 jump ropes
  • 400m run**

*For the burpee jump overs I use a cooler or an upside down milk crate. Do a burpee and then jump over the object before doing the next burpee. You can use anything, including an active imagination with a crack in the side walk!

**I marked a spot on my street that is 200m from my drive way which makes it 400m roundtrip. It’s ever so slightly downhill and I really feel it on the way back during the last couple of rounds.

If you want to level up this workout and make it tougher, then change the sets to 12/10/8/8/10/12.

Happy sweating!

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