Kettlebell ladder workout
Grab a kettlebell. 8 kg for women if you’re just starting out; 12 kg for men if you’re just starting out. Go heavier if you’ve used kettlebells before. This workout only has 3 exercises: the swing, the snatch, and some sprints (or high knees).
30 2-hand swings
20 seconds sprinting (or high knees if you don’t have much space)
10 snatches right; 10 snatches left
20 seconds sprint (or high knees)
25 2-hand swings
20 seconds sprint (or high knees)
9 snatches right; 9 snatches left
20 seconds sprint (or high knees)
20 2-hand swings
20 seconds sprint (or high knees)
8 snatches left; 8 snatches right
20 seconds sprint (or high knees)
15 2-hand swings
20 seconds sprint (or high knees)
7 snatches left; 7 snatches right
20 seconds sprint (or high knees)
10 2-hand swings
20 seconds sprint (or high knees)
6 snatches left; 6 snatches right
20 seconds sprint (or high knees)
5 2-hand swings
20 seconds sprint (or high knees)
5 snatches right; 5 snatches left
Natalie’s Hotel Room Plyometric Workout (NHRPW for short)
For a warmup, joint mobility warmups are often best. They aren’t designed to get your HR up – rather they’re designed to lubricate your joints and get them ready for exercise. You don’t see a lion doing a warmup before chasing down a gazelle (“hold on gazelle, I just have to do an easy jog first to get my heart rate up gently…”) but they do stretch and move a whole lot to stay “chase-ready”.
Joint mobility warmup:
Neck – move chin up and down, side to side, forward and backward, neck rolls
Shoulders – arm circles back and forward
Chest – move ribcage side to side, forward and backward. You’ll feel like a badass break dancer 
Hips – think hula hoop without the apparatus for hip circles. Then lift each leg and do large leg circles.
Knees – knees together, and make circles left and right
Ankles – do ankle circles left and right
Circuit time! You can go for reps or for time. I prefer going for time, trying to do more and more reps each week. This is a 5 minute circuit – you can repeat it 3 to 5 times and then do some basic stretching afterward. It should really rev up your heart rate. The exercise names and reps are immediately below; scroll down if you need exercise instructions.
Jump Squats (30 of them, or just go for 30 seconds as many as you can)
Reptile Crawl (30 of them, or just go for 30 seconds as many as you can)
Pike Jumps (60 of them, or just do for 1 minute as many as you can)
Leg Switch (60 of them, or just go for 1 minute as many as you can)
Burpees (30 of them, or just go for 30 seconds as many as you can)
Bulgarian Split Squats (15 per side, or go for 15 seconds per leg)
Jumping Jacks (60 of them, or go for 1 minute as many as you can)
1) Jump squats: Start standing tall with your feet hip width apart. Squat down until your thighs are parallel to the ground (or lower) reaching down towards the side of your feet with your hands (but keep your heels down). Try to touch the ground. Push off of your feet and jump up reaching your extended arms overhead. Try to get your feet off of the ground as high as you can.
2) Reptile crawl: Start in the plank position with your hands under your shoulders (arms straight). Keep your abs and glutes engaged and don’t arch your lower back. Bring your left knee sideways towards your left elbow and keep your eyes on the knee (your abs will feel like it’s a side crunch). Reverse the movement and get back to the starting position. That’s one rep. Now do the same thing on the opposite side.
3) Pike Jumps: Start in a plank position with your feet wide apart. Jump your feet together and forward toward your hands into a pike position and then back to the plank. This counts as one rep.
4) Leg Switch: Sit on the ground with your legs bent and support yourself with your arms. Your hands should be underneath your shoulders and fingers pointing towards your toes. Lift your butt off of the ground and try not to sit down throughout all of the reps. Kick one leg up as far as you can and then switch the legs as fast as you can. One switch is one rep.
5) Burpees: Start standing. Do a tuck jump then jump down immediately to plank position. Do one pushup then jump your feet under you back to standing and another tuck jump. One tuck jump and pushup combination is one rep.
6) Bulgarian split squats: Start in a lunge position, but with the back leg up on a chair or bed or something that is not the floor (sole of foot will be facing upward rather than planted on the floor). Do a squat, attempting to get the back knee to touch the floor with each rep. This is HARD! One motion down and up is one rep.
7) Jumping Jacks: just like in high school PE class! Don’t forget to really use the arms overhead, as this will help increase your HR. One jump out and then back in is one rep.
