top of page
Search

Midweek Medley - Aces High!


Duration: 45 minutes Focus: Full-body strength, cardiovascular

endurance, and metabolic conditioning Equipment: Kettlebell or dumbbell, exercise mat

 

Warm-Up (10 minutes)

 

  1. Light jogging in place (2 minutes)

  2. Arm circles (30 seconds forward, 30 seconds backward)

  3. Bodyweight squats (1 minute)

  4. Walking lunges (1 minute)

  5. Mountain climbers (1 minute)

  6. Dynamic stretches: high knees, heel flicks, side steps (30 seconds each)

​

Main Workout: Midweek Mayhem Ladder (25 minutes)

​

Complete the following ladder.

  1. 10 Burpees (Do Kettlebell burpees for maximum challenge)

  2. 20 Mountain Climbers

  3. 30  Goblet Squats

  4. 40 Russian Twists (with kettlebell/dumbbell)

  5. 50  jumping jacks

Try your best not to rest until the ladder is completed,

then when rested work back down the ladder (50, 40, 30, 20, 10).

 

Finisher: Aces High Challenge (5 minutes)

​

Assign exercises to each suit:

Draw cards for 5 minutes. The number on the card indicates

the reps, face cards = 10 reps, Aces = 15 reps.

 

Cool-Down (5 minutes)

 

  1. Light walking in place (2 minutes)

  2. Static stretches:

  3. Deep breathing exercises (1 minute)

 

Focus and Benefits:This workout targets full-body strength, cardiovascular endurance, and metabolic conditioning. The ladder format challenges your stamina and mental toughness, while the varied exercises engage multiple muscle groups. The unpredictable finisher adds an element of fun while maintaining intensity.

Benefits include improved cardiovascular fitness, increased calorie burn for weight management, enhanced muscular endurance, and better overall functional fitness.

​

Pro Tip: To maximize recovery and reduce muscle soreness, try foam rolling for 5-10 minutes after your cool-down. Focus on areas that feel tight or worked during the session, such as quads, hamstrings, and upper back.

bottom of page