My trainer's killer endurance workout

I have a kick-ass trainer -- she kicks my ass all over the place twice a week. Today's pleasure was a most effective endurance workout. She calls this her "chutes and ladders" workout...but it's nothing like the kids' game!

The basic sequence is this (there are drawings below):

• backwards lunge to knee raise, 20x each side
• pop squats through ladder, step in-out-in-out on the way back, pop squats through ladder again
  
• sprint to end of room
• feet on Reebok slippers (or anything that you can slide across the floor), get in push-up position, walk on hands 2/3 way down room to short hurdles (dragging feet behind you)
• jump over hurdles (7 of them)
• 15 pushups

Repeat 5x in 30 minutes.

Lunge to knee lift

Hop squats through ladder

Walking plank

Hurdles