15-20 minute workout, specific to climbing

OVERVIEW & PURPOSE

My goal in the intermediate workout is to increase the intensity from the beginner's workout and try to get a good pump and sweat going. I suggest taking 0 breaks between exercises (Nada one!). Increase intensity by increasing reps by 5 or the time by 15 seconds. Remember, continue to focus on form more than anything.

Cross Training Workout (Intermediate)

1. Aerobic

2. Core

3. Antagonistic

4. Legs

5. Core

6. Antagonistic

7. Leg

8. Core

9. Mobility/Cool Down

Aerobic Exercises

1. Jumping Jacks - 50 reps

2. Burpees - 10 reps

Antagonistic Exercises

1. Push Ups (Military, Wide Grip, or Diamond Grip) - 20 reps

2. Bench Dips - 20 reps

3. Dips - 10 reps

Legs

1. Wall Sit - 2:00

2. Squats - 50 reps

3. Star Jumps - 40 reps

Core

1. Plank - 1:30

2. Side Plank - 1:30 (each side)

3. Russian Twist - 40 reps (20 each side)

4. Superman* - 1:30 (or 30 reps) *Always add 10-15 backrolls at the end to relax the back

5. Bicycles - 40 reps (20 each side)

Mobility/Cool Down

1. Shoulder Circles - 10 small, medium and large circle forwards and backwards

ACTIVITY

Sample Workout

Give this workout a try or create your own! Let me know what you come up with or if you have any feedback on this sample workout! :)

1. Jumping Jacks - 50 reps

2. Plank - 1:30

3. Star Jumps - 40 reps

4. Push Ups (Military Grip) - 20 reps

5. Russian Twist - 40 reps (20 each side)

6. Bench Dips - 20 reps

7. Squats - 50 Reps

8. Superman - 30 reps *15 backrolls

9. Shoulder Circles - 10 small, medium and large shoulder circles, forwards and backwards