Two 12 Minute Rounds Ladder Workout

The Strength and Conditioning workout today is a ladder format, meaning every set increases one repetition. This one consists of two 12 minute rounds and is sure to give you a good pump.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason here at The Arena. Another workout for you today. Today we’re going to do two different ladders. There’s three different exercises per ladder. We’re going to work each ladder for 12 minutes. You have a three minute break in between the ladders and you will need to set a dumbbells for this one or at least just one dumbbell.

All right, so for the first ladder, we have started off with one thruster. We’ll get those bells on our shoulders. Remember when we’re squatting guys, get those feet in the right position. Get nice and low, press it overhead. So I’ll do one thruster. Right after that thruster, one V up, then I’m just going to roll over to my belly and do one Superman. Now I’ll start back to the top again, but now I have two thrusters. And two V ups, roll over, two Supermans. And then I’m going to do three thrusters, three V ups, three Supermans. Then four, four, four, until my 12 minute runs out, and see how high up the ladder you can get.

Okay, so we took our three minute break. Now we’re going to start our second ladder. For our first one we’ll do one hand release push-up. After our hand release push-up, we’ll go knees the feet. After our knees to feet, we’ll get down to that plank, then do a plank jack. So one of everything and then I’ll go back to my push-up and do two. And two knees to feet, then two plank jacks. And then I’ll go to three, and then to four, as high as I can get in those 12 minutes. Let’s see what I can get to.

All right guys. So remember there’s only three exercises per ladder, try to find a good pace you can keep working for those full 12 minutes. We don’t want to go really fast out the gates, then hit 10 minutes and be like, “Oh one push-up, two push-ups.” Find a good pace to keep moving for those full 12 minutes, but don’t go too slow, we got to get up there nice and fast.

25 Minute Bodyweight EMOM Workout

Coach Jason has another great Strength and Conditioning workout for you, and it doesn’t require any equipment. It’s all bodyweight exercises and will take you 25 minutes.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason, here at The Arena. We’ve got another workout for you today. Today we’re going to do Every minute on the minute for 25 minutes. We have five different exercises we have to go through for 25 straight minutes. All right, so we have a 32nd handstand. We’ll walk up that wall. We’ll start right here. If this is all you can do, you can hang out right here. If you want to get a little further up that wall, get as far as you can. If you can get all the way up, that’s great. And make sure that core is nice and tight. You shouldn’t be flexing into the wall. We’re just going to hang out here for 30 seconds.

All right guys. So we have 15 burpees to complete in one minute. Remember, we want to get done with a little bit of rest, so you’ve got to go through these fast. All the way down, all the way up. If 15 is too many for you to get done, give 10 a go.

All right, so next up, we’ve got 30 seconds of a body hold. We’re going to layout, put those arms all the way out, toes all the way up. Lift up. We should just be on our butt and our lower back and hold this as long as you can. If you’ve got to take a break, give it a break, get back up for those 30 seconds.

So the next minute we have seven knees to feet and we’re going to have to jump to this, so when our feet touch the ground, we’re exploding as fast as we can. So hop to our feet, with a big jump, back down. If that’s too hard, we’re going to that club press hop. We’ll hop out, and jump. Back down, big jump. You’ve got seven of those, if it’s too hard, cut it down to five.

All right, so we’ve just got a 30 second wall sit. Remember you have a guaranteed 30 second rest after this one, so make sure you hold this wall sit the entire time. Don’t rest on those legs. Sit nice and tight against the wall, you’re holding that wall up. We’ll just hang out for those 30 seconds.

All right, guys, keep in mind this is for 25 straight minutes. We have five rounds of this, five different exercises. If you have to cut any of the times in the timed ones or cut any of the repetitions down, feel free to do it. Just try to get it done and stay tuned for more workouts.

20 Minute Kettlebell Workout

Here’s another every minute on the minute workout you can do with a kettlebell. This will hit your whole body and help take your strength and conditioning to a new level.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason here, another workout for you today. Today, we’re going to do every minute on the minute for 20 minutes. Today’s going to be a little bit different though; this time we have two exercises to do per each minute, whenever rest is your rest, when the next minute hits, we have another two exercises to do. There’ll be a total of 10 exercises in this one. You will need a kettlebell or a dumbbell for this.

All right guys, in the first minute I have five burpees and eight flutter squats. I’ll start off with my five burpees, try to get them done as fast as I can. I just got my five burpees done. Now I’ll do flutter squats. Flutter, flutter, squat. We got eight of these. Once we’re done with that, we rest.


On our next minute, we have high pulls on each side. So a nice swing, pull it back, punch it out. We have four on one side. We’ll do four on the other. Right after I’m done with my high pulls, I’m going to go right into bent over rows. Four on one side, four on the other side. When I’m done, I rest.

All right, so I have five Persian presses on each side. Remember, drive to those heels, get those hips up, and just press that bell all the way up, all the way down. Five on one side, five on the other. When I’m done with that, I just got five plyo pushups and then I rest.

So for our next minute, we have 10 Russian twists. It’ll be 10 total, five on each side. Get those legs nice and straight, touch the mat, back on the side. One, one, two, two, three, three, all the way to 10. When I’m done with that, just roll over to my back and we’ll do some flutter kicks. We’ve got 20 total on these.

So for the last round, I just got 10 good swings. Remember, pinch the hips guys, squeeze the butt at the top, just chest height. I’ve got my 10 swings, we’ll widen those legs, sumo [inaudible 00:02:02] high pulls, snap those hips, pull that bell right under chin, those elbows nice and high. When I’m done with these, I’ll rest until the next minute hits.

All right guys, just to close it out you can use a kettlebell or a dumbbell or a milk jug or a bucket, whatever you have handy for a dumbbell or a kettlebell. I hope you enjoy these workouts. Stay tuned for some more guys.

20 Minute Burpee Challenge

This Strength and Conditioning workout is sure to get your heart pumping. In fact it’s more of a challenge than a workout. Every minute you’ll do one more burpee than you did the last minute, until you do 20 burpees in one minute. Good luck!

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys. Jason here at The Arena. I got a little workout for you today. But today is going to be another challenge day. Today, all we’re going to do is burpees for 20 straight minutes. We’re going to do every minute on the minute.

It’s going to start off kind of slow. The first minute, you only do one burpee. And the next minute hits, you do two burpees. The next minute hits, you do three burpees. So you get where it’s going. It starts to get hard when you get around 10 minutes and all of a sudden you have 10 burpees to complete in that next minute. And the next minute after that’s going to be 11 burpees. And then it’s going to be 12. Do I expect you to get this done in 20 minutes? Maybe you won’t. The goal is to try to get that 20 and try to beat it before that minute ends. See if you can get this done.

All right, guys. The first minute’s hitting. I just got one burpee. Now I’m going to rest until I hear that bell hits. Oh, it just hit again. Now I got two burpees. And I’m going to rest whatever time is there. Wait for that bell to hit again. It’s the third minute, so that means I have three burpees. And so on and so on until you can’t go anymore or you’ve reached that 20 minutes.

All right guys, remember. This is a challenge. This is going to test your mental toughness. It’s not just mere fatigue that sets in. You’re going to want to give up in here. Just keep pushing as long as you can. And don’t cheat your burpees. Make sure your change touches the ground every time, those feet come back flat and we jump with our hands over our head.

I hope you guys enjoy this. Stay tuned for some more workouts.  

20 Minute AMRAP Dumbbell Workout

Coach Jason is back with another tough Strength and Conditioning workout that will require a dumbbell and 20 minutes to do as many rounds as possible.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason here at the arena, got another workout today. We have a 20 minute AMRAP. AMRAP means as many rounds as possible. So we have six different exercises. We’re going to do those over and over and over for 20 straight minutes.

 

All right guys so first on the list, dumbbell thrusters. So we just got five of those. Remember, this is a squat, so get in that squat position. Go all the way down, press on overhead. We only have five of them. And if you only have one dumbbell, just hold it right in front of you still doing the same thing.

 

Following those thrusters, we just got a one arm row five times on each side. Remember keep that chest up. Nice flat back, pull up as high as you can. Just five on one side, five on the other.

 

So we got five dead bugs. We’re just going to hold that weight right there. It’s going to stay right there. As I lift my legs up, shoot those hips to the ceiling and back down all the way up and back down. You should be on your shoulder blades as you go all the way up.

 

All Right we got five jumping lunges on each leg. So one, one, two, two, just make sure we keep that chest up, that knee touches the ground.

 

Then we got five V ups. Just make that V as best as possible. And last on the list guys, we have plyo pushups. So you have two different ones you can do. We can come up, just hop off the ground or we can clap. If you have to, we’ll do it from our knees. We’re just looking for the explosion off the ground. 

 

All right guys, just keep in mind. We’re trying to keep moving this entire time in this workout. We don’t want to take any breaks. See how many rounds you can get and stay tuned for some more workouts.

Dirty Thirty Bodyweight Workout

Coach Jason has another great Strength and Conditioning workout which includes only 3 bodyweight exercises. It’s the Dirty Thirty. You’ll be doing 5 sets of 30 push-ups, 30 squats and 30 sit-ups.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason here. I’ve got another workout for you today. Today, we’re going to do a challenge actually, it’s called the Dirty Thirty. It’s just three exercises for five rounds. I’m going to see how fast we can get this done. We’ve got push-ups, squats, and sit-ups to do.

So, remember guys in the push-ups, get that full range of motion. This is for times, when we post and times, if you’re doing half push-ups. Chest needs to touch that ground. Whole way down, whole way up. If it’s too hard for you, you can keep doing them again, get on those knees. All the way down, all the way up because you got to do 30 before you move onto the next one.

So after those 30 push-ups, we got 30 squats. Remember heels shoulder width apart, point those toes out, keep that chest up. At least get the depth. If you have a hard time finding depth, I know you probably don’t have a medicine ball. Get a stool, get a chair. Sit on it, touch it, right back up you go. Just make sure it’s getting you down to depth. We got to make 30 squats.

In the closing round now. Very good old sit-ups. All the way down, all the way up.

All right guys, so remember this is a challenge. We want to make sure we’re getting all the way down all and the way up in those push-ups and our squats. A good time to shoot for is about 20 minutes. If you can get underneath that, you’re going really good. So stay tuned for more workouts guys. We’re going to keep them rolling out for you.

Bodyweight Tabata (20 sec Work / 10 sec Rest) Workout

The Strength and conditioning workout for today is all bodyweight exercises in a TABATA circuit format. That means you’ll be doing 20 seconds of work followed by 20 seconds of rest.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason, here at the arena. We have another workout for you today. Today, we’re going to be doing TABATA means we’re going to be doing two exercises. Each exercise will be for 20 seconds and ten second break. We’ll do the other exercise for 20 seconds. Ten second break. We’ll do the other exercise. We’re going to ping pong back and forth. So we do each of those exercises four times. You have a woman, a one minute break and move on to two different exercises. So, for the first two exercises we’re going to do squats for 20 seconds. Remember guys heels shoulder width apart toe is out. Push those knees out as we go down. If you have a hard time keeping that chest up, keep those arms up. Just got 20 seconds. Find a nice pace. Then we’ll hit that 10 seconds of rest. Get ready for 20 seconds of pushups. Remember, all the way down all the way up.

Yeah. For 20 seconds we’ll rest. Okay. For our next round or two different exercises, we have our plank punches. First, we’ll get into a plank. This is for 20 seconds. Pull that leg up off to the sides. As far as you can just find a good pace. Then I’ll take my ten second break. The next 20 seconds all I’m going to do is hold a plank. Remember guys, tuck the pelvis in and hold right here. So for our next exercise, we have jumping lunges. All right, knee needs to touch that ground. Keep your chest up. Nice big step forward. This is straight up and down. You can’t keep doing this for 20 seconds guys, just alternate those lunges. And I’ll take my ten second break. And then I’m just going to ski. A little active recovery. Shake those legs out a little bit from those jumping lunges.

All right. So far, our next two, we have sit ups first. We’ll just do 20 seconds of sit ups. Make sure you get that full range of motion on those sit ups guys. After my setups, I’ll take a ten second break and then I’m going to get on one side. My elbow will be right under my shoulder. I’m going to lift up as high as I can, drop the hip back down. Lift it back up, back down, back up. So when you do come back to this one, just go to the other side. So for our last two, we’re going to get into a quad press, we’ll get in like push up position but turn those hands in. Want those arms right under the shoulders again. Knees right under the hips. I’m going to press with my toes and we’ll start pressing up and down. Just touch those knees and come right back up.

I take my ten second break. Now I’m going to get in the same position, but from here, I’ll be up on my toes. I’m going to take my opposite arm opposite leg, yank it off to the side as high as I can. Hey guys. So just remember the goal is to keep working during those 20 seconds. If you have to take extra breaks, besides those ten second breaks, please feel free. If you’ve got to adjust the exercises, say with injury and our knee or something, we can’t do squats. Just do anything else you need to do. Work around it. And you guys remember, we’re going to have new workouts for you coming up basically every day. So please stay tuned for more.

Dumbbell Circuit Workout You Can Do At Home

For this Strength and Conditioning workout you’ll need a dumbell or two if you have them. You’ll also being doing some bodyweight exercises and will definitely get a full body workout.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason, here at The Arena. I’ve got a little workout for you today. Today is going to be four rounds for time, it has five different exercises and also includes a quarter mile run after each round. We also need a dumbbell for these exercises. All right. To start off with, we have dumbbell snatches. We have 10 on each side. So we’re going to go all the way down, just like we’re doing a squat, keeping that chest up. We’re going to explode up as fast as we can with a good shrug. We’ll let that bell just fly right up to the ceiling. You have 10 on one side, 10 on the other.

All right, so after the dumbbell snatches, we have 15 V-ups. Remember, try and make a V as best as possible. You should be on that butt, right at the end of that sit up. We shouldn’t still be on our backs.

So we’ve got 15 hand release pushups, and we’re going to go all the way down, release those hands, we should be resting on our chest, not our hips. Press all the way back up and then go back down, release, back up. You’ve got 15 of these guys.

So now I have 15 dumbbell thrusters. If you don’t have two dumbbells, it’s okay, we can use one. For now, I’m going to show two and then I’ll show one. Thruster those dumbbells up, get in that squat position. All the way down, as you come up, we’ll press overhead. Make sure we don’t separate the movement. Feel the flow and then squats overhead. If you only have one dumbbell, you still do the same thing. Squat, press, squat, press. You’ve got 15 of those. And the last on the list is a nice one arm row. Make sure you guys, nice flat back. That chest is up, you can rest on your arm. Fully extend, pull all the way back up. Keep a nice tight elbow. It should be hitting you right in the bottom of your ribs. We’ll do 10 on one side and 10 on the other.

All right guys, so remember, at the end of every round, we have a quarter mile run or a hundred jump rope skips or 50 jumping jacks before we start that next round. And stay tuned guys from our workouts, we’ll be putting them up every day.

 

Ladder Workout – 2 Exercises – 420 Repetitions

Today’s workout is a killer one from Strength and Conditioning Coach Jason Salazar. The only exercises are burpees and kettlebell swings, but it’s 210 reps of each in a ladder format. Have fun with this one.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey, guys. Jason here, at The Arena. Today, instead of workout, it’s still a workout but I’ve got a challenge for you to do. See how fast you can get this done.

We have two ladders. 20 kettlebell swings we’ll start off with. I’ll pretend I just did 20 right now. Then I have one burpee. Then I’ve got 19 kettlebell swings. Did my 19 swings, and then I have two burpees. If you don’t have a kettlebell, guys, you can use a dumbbell. Same thing. But the goal is to reach one kettlebell swing, 20 burpees, and then we’re done. See how long it takes you.

All right guys, stay tuned. We’ll be having more workouts posted for you every day, Monday through Saturday. I hope you guys are enjoying them. Remember, stay active, stay safe. We’ll see you soon.

25 Minute EMOM Home Workout

Today’s Strength and Conditioning workout will require a ketttlebell or dumbbell for one of the exercises, but the rest are all bodyweight. It’s 25 minutes total and you don’t need much space, so you can do it at home.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason here at The Arena. Got another workout for you today. Today, we’re going to do every minute on the minute for 25 minutes. That means we’re going to have five rounds to do. We’re going to work for 30 seconds at a time per exercise with a 30-second break before the next minute hits and the next exercise begins.

So first on the list, we’ve got Burpees. Make sure we go down, touch that chest, bring those feet back flat, stand up and jump. Get those hands at least over your ears. Find a good pace that you can keep going for 30 seconds.

All right, next up, we’re going to do High Knees, but if you have dumbbells, we’re going to use those. We’ll start one arm up, one knee up, same arm’s going to be down, and just replace and pick up the speed. So if you don’t have those dumbbells, same thing, but you better be going faster.

Okay. So next up, we have 30 seconds of Kettlebell or Dumbbell Rock Backs. What we’re going to do, we’re going to take a seat, rock all the way back, use those feet, shoot ourselves back, stand full up. It’s like doing a squat, a little explosive. You’re going to do the same thing, guys, with a dumbbell.

So now we’re going to do a 30-second Body Hold. We’ll lay flat on our back, arms extended, legs extended. Just raise up enough to where you’re off the ground. The only thing that should be touching right now is your lower back and your butt. You just hold.

And to close out the round, we’re going to do some Lateral Lunges. Take your time on these ones. Warm up a little bit before we try to get all the way down there. Important thing is the toes always facing out, never the direction you’re going. Just get nice and low, keep that chest up.

So there is five rounds of this, guys, and remember everything’s for 30 seconds. You get a guaranteed 30-second rest. Maybe the 30 seconds is a little too much for you; do 20 seconds, give yourself a 40-second rest.

All right guys, stay tuned. We’ll be having more workouts posted for you every day, Monday through Saturday. Hope you guys are enjoying them. Remember, stay active, stay safe. We’ll see you soon.

About The Arena

The Arena is the largest gym in North America for Combat Sports and Martial Arts instruction.

Our Address

3350 Sports Arena Blvd.
San Diego, CA 92110 USA

Free Trial (A) Footer

  • GET YOUR FREE TRIAL YET?