Bodyweight – Only “Ladder Challenge” Workout

Gymnasts are known for their strong, muscular, athletic physiques.  They maintain a VERY muscular condition – in most cases without the use of traditional weight training at all – but rather through the use of advanced body weight training techniques.

Many high level athletes were known to train doing traditional and basic movements like dips, pull ups, etc – Ricky Henderson is one specific one that comes to mind.

Even look at prison inmates. In many cases they do not have access to weights at all. Yet some of them are VERY muscular – through the use of advanced body weight only training.

So you’re sold on the idea of using bodyweight exercise to transform your phyique!

But where to start?

Try this:

the Bodyweight – Only “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

And then:

– 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 when you’re ready to take your results to the next level, check out my full Bodyweight Beast Building plan!

Train hard, talk soon –

Forest Vance
Certified Progressive Calisthenics Instructor

PS – If you liked this workout, you’ll LOVE the Bodyweight Beast Building. It’s on sale now, details and get your copy by clicking here.

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