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Well it's that time of year again where the suns shining and we all want to be out enjoying it!
I personally love this time of year as it's a great opportunity to get outdoors and mix up your training and avoid the monotony of looking at the gym walls every time!
I'm going to share with you all today one of my favourite training routines that I do outdoors, you can do this almost anywhere, even the smallest park would be suitable and no equipment necessary.
Ladies and Gentlemen, I'd like to introduce you all to the "Ladder Drill".....and for today's article we will be discussing my favourite, the "Burpee Ladder Drill".
Ok so this is how the Burpee Ladder Drill works.....Once you have found yourself a nice patch of grass (or sand, cement etc) approx 20 - 30m long you will commence the drill by doing:
1 burpee - upon completion of the burpee you will then sprint 20 - 30m, stop and then do:
2 burpees - upon completion of 2 burpees you then sprint back to your starting position (20 -30m), stop and then do:
3 burpees - once again you then sprint to the opposite end and do
4 burpees
This is repeated until a final set of 10 burpees is completed.............BUT WAIT....just like any good infomercial there's more.....we have to go back down the ladder now! So after a short rest period (1-2 mins) we start with a set of 10 burpees, then sprint, stop and do 9 burpees. Continue this until you are back down to only 1 burpee!
There are plenty of different varieties to this way of training. You could choose a higher or lower rep range depending on your fitness level e.g. start at 1 rep and go all the way up to 20 reps. Also you can change the exercise e.g. instead of doing burpees use squats or pushups (I recommend starting with either of these exercises before progressing to burpees).
Below are just some of the exercises that you can include in your ladder drills to ensure that you never get bored with this type of training:
- Burpees
- Toyotas
- Squats
- Pushups
- Squat hand walkouts
And there are plenty more exercises that I'm sure you will be able to add to the list!
There is plenty of fun to be had with this drill so get out there and start experimenting with your own variations, have fun and good luck with this challenging workout!
Just a reminder that when training out in the sun/heat, ensure you are adequately hydrated, take water with you while you work out and ensure that you have regular drink breaks. Ensure that you also apply sunscreen and wear a hat! And if possible try and get a training buddy to tag along incase you start to suffer from any heat related illness!
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