I think I’ve mentioned this to you before, but it was just a few years ago that I personally got into body weight training.
I have a strength background, and have been pretty strong by most standards since my football days – but when I first started getting into this body weight stuff, it exposed a lot of my weaknesses. I could bench 450 but only could do a handful of pull ups. The first time I tried a pistol squat I failed miserably and literally thought I’d NEVER be able to do one in my entire life!
After a bit of hard work on the body weight basics I’ve much improved (but of course still a work in progress!) Bottom line is though, no matter where you are at today, if YOU have a desire to be not just strong, but BODYWEIGHT strong, you can do the same.
You just need to work the basics hard, dedicate yourself to getting better at them, and have a plan to get you from where you are now, to where you want to be.
Got one of my all-time favorite body weight – only workouts for you today. This one is a great test of your all-around body weight fitness … you have to be relatively strong to complete all the pull ups and push ups and squats … have to be moving well, be flexible, mobile, have a strong core, etc to do all the reps with perfect form … and you have to be in good condition just to finish it!
This is not only a great workout in itself, it will give you a great idea of where you are at with your body weight strength, and what you need to work on. Let’s get right to it:
Body Weight Ladder Challenge Workout
Start with one pull up.
After you complete the pull up, move directly into two push ups.
Follow the push ups with three body weight squats.
Then you’ll start “climbing the ladder”, increasing your reps by (1,2,3 respectively) in each exercise each round until you reach:
– 10 pull ups
– 20 push ups
– 30 body weight squats
So your second and third rounds would look like:
– 2 pull ups
– 4 push ups
– 6 squats
– 3 pull ups
– 6 push ups
– 9 squats
Your goal is to 1) use PERFECT form in each exercise 2) “climb the ladder” as fast as possible.
Get your time to complete the workout, then try to beat it next time around!
This body weight training stuff can be humbling. Especially if you’re used to doing other types of workouts, a training session like this one can OBITERATE you … but also show you what you’re weak at, and what you need to improve.
Try this body weight challenge ladder workout this week, and let me know how you do.
And if you are looking for a full program to help you get better at pull ups, push ups, and other body weight training basics, HERE is one I highly recommend.
That’s it for now. Train hard, have a great weekend, and talk soon –
PS – Almost forgot –
I’ve gotten together with several fitness experts – like Travis Stoetzel, Logan Christopher, and others you may have heard me mention before – to put together a package of free gifts for you this weekend –
We’re doing this as our way of saying “thanks” to YOU for being a loyal blog reader / email subscriber / Facebook follower / etc.
You’ll find training programs, over 30 shake recipes, and a LOT more … totally free. Check it out at the link below, and grab whatever you like … but hurry! The offer expires Monday night: