BODYWEIGHT TWELVE

25 burpees

25 squat jumps

50 squats

20 burpees

20 squat jumps

40 commandos

15 burpees

15 squat jumps

30 sit ups

10 burpees

10 squat jumps

20 press ups

5 burpees

5 squat jumps

10 inchworm to tuck jump

Standards:

Work through the list of exercises in order without moving on until you’ve completed the one you’re on!

Burpees are chest to floor!

Tips:

This is mega - I hope you like burpees and squat jumps!

Remember to break down big blocks into a small manageable ones, and just bear in mind that the reps reduce as you go on which makes things a little better!

Try get through the whole ladder as quickly as you can with as little rest as possible - but take breaks when you need them so you can push yourself more during working efforts.

Scales:

Burpees can be jumped or stepped back to plank without the chest to floor option.

You can also reduce the reps but try to keep the same format of a descending ladder: burpees + squat jumps = number of reps for the next exercise