If you're always on the run, or don't have time to hit the gym, bodyweight training is a great way to go.

Try this 330 bodyweight ladder challenge. It's a powerful way to burn fat, build lean muscle, and gain total body strength:

#

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.

#

If you liked this workout, check out my 6 week training plan, Bodyweight Beast Building.

Using workouts like this one, you’ll not only torch body fat and and gain lean muscle, you’ll get faster and more athletic at the same time:

=> Bodyweight Beast Building

To your success! -

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