At the end of the day, if you want to increase your strength, you DO have to lift something heavy.

But, that load doesn’t always have to come from an external source. Your own bodyweight can offer plenty of resistance.

Check out this Bodyweight Ladder Challenge for example.

(A previous Bodyweight Ladder Challenge we published was similar, but different. This one is done “Bodyweight Strong style” – slightly lower reps, slightly more difficult progressions of the movements, so that you’re using more of your bodyweight as resistance … and so you can get STRONG, fast!)

(Also - if you are wondering about how to do any of the moves listed below, we give full video breakdowns in the Bodyweight Strong video series. Get access to that HERE.)

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Bodyweight Strong Ladder Challenge

You got 3 moves:

pull ups
Bulgarian split squat
push ups

And as fast as we can, we’re going to go:

1 pull up
1 Bulgarian split squat per side
2 close push ups

2 pull ups
2 Bulgarian split squats per side
4 close push ups

3 pull ups
3 Bulgarian split squats per side
6 close push ups

… and you’re going to “climb the ladder” in this same fashion, adding:

1 pull up
1 Bulgarian split squats per side
2 close push ups

On each set, until you hit:

10 pull ups
10 Bulgarian split squats per side
20 close push ups

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Bodyweight training keeps you mobile, balanced, and honest about your real world, pound-for-pound strength.

Give this one a go, and see how you do.

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS – If you like this workout, you can get the full 12 week program at the link below:

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