330 Rep Bodyweight Ladder Challenge

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Training doesn’t have to be expensive or complex to get GAINZ.

In fact, you don’t even need any weights!

All you need is your own body.

If you’re ready to blast flab, build power, and lose your belly fast, try this 330 rep bodyweight ladder challenge …

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330 Rep Bodyweight Ladder Challenge

VERSION 1 (beginner / intermediate)

– 1 push up
– 2 recline rows
– 3 bodyweight squats

followed by

– 2 push ups
– 4 recline rows
– 6 bodyweight squats

followed by

– 3 push ups
– 6 recline rows
– 9 bodyweight squats

… continue the pattern (increasing push ups by one rep, rows by two and squats by 3) until you get to 10 push ups, 20 rows, and 30 squats. Do this as fast as possible.

VERSION 2 (intermediate / advanced)

– 1 pull up
– 2 push ups
– 3 bodyweight squats

followed by

– 2 pull ups
– 4 push ups
– 6 bodyweight squats

followed by

– 3 pull ups
– 6 push ups
– 9 bodyweight squats

… continue the pattern (increasing push ups by one rep, rows by two and squats by 3) until you get to 10 pull ups, 20 push ups, and 30 squats. Do this as fast as possible.

Using workouts like this one, you’ll not only torch body fat and and gain lean muscle, you’ll improve your power, mobility, and balance too.

Keep training hard! –

– Forest Vance
Master of Science, Human Movement
Certified Progressive Calisthenics Instructor
ForestVance.com

PS – Like this workout? Check out my 6 Week “Bodyweight Beast Building” plan by clicking below: