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!
I thought I’d NEVER be able to pull off the calisthenics moves I saw these guys busting out on YouTube – like HSPUs, muscle ups, and human flags.
But the cool thing is, if you train consistently and intelligently on the bodyweight basics – you can make big improvements in time.
I can do about 5x as many pull ups as I could when I first started working on them regularly … I can knock out a solid 7 or 8 pistols squats in a row on each side … and I can do and a bunch more bodyweight moves that, looking back to when I first started, seemed unattainable.
Now I am without a doubut still a work in progress … but I am proud of what I have accomplished with hard work! … and the bottom line is, no matter where you are at today, if you have a desire to get better … AND you use an intelligently designed program to get there … you can make it happen.
SO. 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, because 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.
Bodyweight Workout – the Ladder Challenge
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!
Try this bodyweight ladder challenge workout, and let me know how you do.
And remember – no matter where you are at today, if you have a desire to get better … AND you use an intelligently designed program to get there … you can make it happen.
Train hard, talk soon –
Certified Progressive Calisthenics Instructor
PS – 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 the one I highly recommend.