Intense Beginner Home Workout – Ladder Training With Your Bodyweight

It’s tough to workout when you have so much to do. Family, school, and work priorities fall before exercise. This does not have to be the case if you get into the habit of exercising at home. The following is a very simple to follow beginner training plan:

The Exercises

Double Crunch – Lay down on the floor on your back. Place your hands underneath your head for support. Keep your shoulders and head off the floor. Bend your knees and lift your feet just slightly off the floor. At this point your shoulders and head are slightly off the floor and your knees are bent with your feet just an inch off the ground. Now perform a crunch by squeezing your abs so that your upper back comes off the floor. At the same time, bring your knee towards your chest.

Knee Pushups – Place your palms on the ground at shoulder width apart. Keeping your back straight, bend your knees and use them as a point of pivot as you lower your body towards the floor. Stop when your chest is just an inch off the floor. Push back up to starting position.

The Workout

Ladder training is a very simple method of training. You alternate between two exercises, adding one or two repetitions each time until you are unable to perform all the repetitions at once in an exercise. Lets take a look at a sample workout:

Double Crunch, 1 rep
Knee Pushups, 2 reps
Double Crunch, 3 reps
Knee Pushups, 4 reps
Double Crunch, 5 reps
Knee Pushups, 6 reps

With this sample, you are adding one repetition each time. The idea is to keep adding one repetition until you “fail.” So lets say you have to do 6 Knee Pushups. However, you are tired and have to rest after the 4rth repetition. Well, that’s when the workout is over.

When you are unable to complete all the repetitions in a set in a row, without rest, that is when you end the workout. Pack your bags and call it a day.

With this method, your body pretty much TELLS you when you’ve had enough. As you get stronger, replace the exercises with more tougher ones. You can also start off with a different set of repetitions and have different increments between each exercise. For example, you can start off with 3 repetitions, and add 2 repetitions after each set.

For more intense bodyweight workouts, make sure to download my free training manual at

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