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Ascending Power Circuit

Full BodyLegsShouldersBackCardio

This is a descending ladder workout designed to build power and endurance. Focus on maintaining a strong pace through each round, but be mindful of accumulating fatigue. Break up the repetitions as needed, especially on the burpees and lunges, to ensure quality movement throughout. Aim to increase your speed slightly on the dumbbell rows and shoulder presses as you progress through the lower rep counts.

1. Burpees 15 reps
2. Step Back Lunge L 15 reps
3. Step Back Lunge R 15 reps
4. Shoulder Press 15 reps
5. Dumbbell Row 15 reps
6. Burpees 12 reps
7. Step Back Lunge L 12 reps
8. Step Back Lunge R 12 reps
9. Shoulder Press 12 reps
10. Dumbbell Row 12 reps
11. Burpees 9 reps
12. Step Back Lunge L 9 reps
13. Step Back Lunge R 9 reps
14. Shoulder Press 9 reps
15. Dumbbell Row 9 reps
16. Burpees 6 reps
17. Step Back Lunge L 6 reps
18. Step Back Lunge R 6 reps
19. Shoulder Press 6 reps
20. Dumbbell Row 6 reps
21. Burpees 3 reps
22. Step Back Lunge L 3 reps
23. Step Back Lunge R 3 reps
24. Shoulder Press 3 reps
25. Dumbbell Row 3 reps

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