You are in for a ton of sweaty fun with this strength and cardio ladder workout! Using the BOSU ball (optional) and a pair of heavy dumbbells we'll hit it all.

And, in addition to strengthening the upper and lower body, I've also thrown in some thigh-burning cardio drills to keep your heart rate up.

FYI: if you don't own a BOSU watch mini-me for some great exercise workarounds.

Tools: pair of heavy dumbbells, a BOSU ball (optional), if you don't own a BOSU a chair or bench, a stability ball or a STEP will also sub nicely for some of the moves

1 x 50
1 x 45
1 x 40
1 x 35
Bulgarian lunge (alt: use chair or bench)
1 hop squat & pop (alt: no BOSU)
Chest press (alt: no BOSU)
Bulgarian lunge (alt: use chair or bench)
1 hop squat & pop (alt: no BOSU)
Pullover (alt: no BOSU)
Up & over dome (alt: side to side lunges)