Member Routine

CIRCUIT-A: 15 Minute HIIT Total Body Ladder Beatdown! #SHREDCHALLENGE

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Downloadable Resources Routine Exercises Calendar

If you want to bulk and stay lean, instead of having a rest day you are going to perform this 15 minute high intensity interval training (HIIT) routine! All the exercises are bodyweight only and you can do it anywhere! This is also a REAL TIME workout so all you have to do is press play on the video and following a long with me!


This Routine Requires:

  1. Timer
  2. Bodyweight

List of Exercises:

EXERCISE           Jump Squat        Push-Up To Rotation             Star Crunch           Plank Jack

Round 1                60 seconds              60 seconds                      60 seconds          60 seconds

Rest                                                              45 seconds

Round 2               50 seconds              50 seconds                    50 seconds             50 seconds

Rest                                                              45 seconds

Round 3               40 seconds              40 seconds                     40 seconds             40 seconds

Rest                                                              45 seconds

Round 4               20 seconds              20 seconds                    20 seconds             20 seconds

Rest                                                              45 seconds

Round 5               10 seconds               10 seconds                      10 seconds              10 seconds

Remember, when doing this routine, workout at your OWN intensity.

  • This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the MS Meal Plan.


Hi Scott,

I have platinum membership, I can access the programs on website but not on mobile. On my mobile it redirects me to the membership page.

Scott_Herman  Edit  Delete  Close

@fitnfine are you sure you have the correct app and not the old one?  Are you downloading this link?

Fitnfine  Edit  Delete  Close

@scott_herman I tried un-install and install. Same result. Please help.

Scott_Herman  Edit  Delete  Close

@fitnfine have you tried uninstalling and re-installing the app? See if that works.. otherwise I will look into it and get it sorted for you!


Hi Scott. Quick question regarding a meal plan. I know on the weight training days that I should be eating 1 gram of protein for every pound I weigh. Is the same true for the non weight training days (circuit and rest days)? Or should I use these days to lower my overall calorie intake a little? Thanks. 

Scott_Herman  Edit  Delete  Close

@mrttocs2002 if you are bulking, stick to roughly the same number of calories, even on your off days (if you are struggling to gain weight). If you don't struggle to gain weight, then you can lower your intake on your off days mainly by reducing your carb intake, but keeping protein and fat levels the same.


Hi Scott, this circuit is killer. I had to stop for a few seconds during the first two rounds but then I pushed through. I'm shaking man... I'm shaking 😅 
Do you do warm ups and cool downs before and after these workouts? 

Scott_Herman  Edit  Delete  Close

@balazshetenyi haha yeah man, these are intense!! Yes I always do a quick warm-up and try to do a short warm-down afterwards. You can use the warm-up routine on the Beginner's Bodyweight Program to get ready for these circuits!


Hi Scott! Just coming off the 5 day split program and moving into PPL and was wondering if we’re  meant to perform these circuits more than once during the day, or just once. Just feels a little less intense compared to that last push workout and I want to make sure I’m not doing an overly high caloric surplus on these days. Thanks so much and congrats on getting into your new house!!

Scott_Herman  Edit  Delete  Close

@jarodm226 you only need to perform these once, but if you feel energetic you can do them twice! To be honest if you've come from the 5 day program you can probably just start with MONTH 2!


Hi Scott! I had done this routine a few days ago, early morning, and I love it because it kicks my butt into gear! However, after the exercise I became extremely dizzy and lightheaded and I'm fully attributing it to a lack of adequate water intake, both before and during. With that though, I find when I drink water during these intense exercises, my acid reflux starts up. I just wanted to see if you had any tips on doing this exercise without dizziness or acid reflux! 😂 Thank you! I do love cardio so maybe substitute hit interval cardio on the treadmill or bicycle? 

Scott_Herman  Edit  Delete  Close

@skywells2675 well I definitely recommend drinking some water in-between rounds to stay hydrated, that should help with the dizziness. Maybe it's just a matter of limiting how much water you drink - just enough to keep you satisfied, don't take massive mouthfuls. And yes you can substitute a circuit for some HIIT cardio, either a treadmill or bike would be fine!


Can i do weight lifting with that as well ? Or just HIIT? I want to gain strength as well as muscles 

Scott_Herman  Edit  Delete  Close

@mummerali Yes you can do weight lifting too! This is part of the PPL program after all my bro, have you seen the entire program?


5 days away from training...Celebrated today's return with ladder beat down followed by pyramid. Sweat was flyin :)

Scott_Herman  Edit  Delete  Close

@wulfen75 I hope not! Couples that lift together stay together!

Wulfen75  Edit  Delete  Close

@scott_herman Trying to bud, back to quiet times again Thankfully.  Today's agenda (with wife).......ladder--pyramid--push 1 btb.  Could be divorce in my future :( )

Scott_Herman  Edit  Delete  Close

@wulfen75 I bet!! That's hardcore man, great work! I can tell you're pushing yourself!


My, I just finished Day 2 face! PPL

Scott_Herman  Edit  Delete  Close

@wulfen75 Your face must still be processing all the gains that were made that day! Haha 😁 


Hey bro, Should I be doing cardio this intense if I only weigh 135 pounds? I mean I been trying to put on weight so I'm not sure if I should do an alternative or stay to the program so my mass and strength results come out "right"? But I have been working out for about 6 months now and put on 10 pounds and my max now being 210 so I'm not sure what I should do was hoping you could help me out please?

Scott_Herman  Edit  Delete  Close

@sar2337 You don't HAVE to do the circuits if you don't want to bro, if you feel like it's going to be unnecessary calorie burning. But as long as you stay in a surplus while doing these circuits, then you'll be fine and you'll keep gaining weight and muscle. If you're naturally a lean guy (more an ectomorph) then you have the option to not do the circuits.


Scott - should we be taking our supplements/stacks on HIIT days?   specifically Citruline, Beta Alanine and BCAA.   and the usual 5gr of creatine or down to a 2 gr maintenance ?  thanks bud

Scott_Herman  Edit  Delete  Close

@mikejoe Great man! You're welcome! And I replied on your board about the patreon - you are too kind my friend 😊 

MikeJoe  Edit  Delete  Close

@scott_herman been buying bulk from Bulk Supplements so no worries there - got tons of this stuff!   thanks for the insight.   do you have a patreon or paypal?  i'd love to buy you a couple beers (or protein shakes if you prefer)  - this $7 monthly membership fee just ain't enough 

Scott_Herman  Edit  Delete  Close

@mikejoe You can still take them on HIIT days, but it's probably not as important as taking them on lifting days. If you're just doing cardio, then probably no need at all for beta alanine. I would still take the others, but it's really up to you. You don't NEED to. And it would save you 1-2 days every week I guess to make the supplements last longer haha. You can take 5g creatine daily.