If you want to build a starting level of strength… endurance… and lose fat, then this bodyweight program is for you. This is the bodyweight exercise program that I built much of my early strength, size and muscle “tone” on.
I believe everyone should master their own bodyweight first, before moving on to lifting weights, kettlebells or otherwise introducing “outside” resistance. Your own bodyweight is enough resistance to build an amazing level of muscle… and… it’s definitely enough to chisel away at any extra fat.
Why This Program Works So Well
You will perform these exercises in a “ladder” format. That means you will start on the bottom “rung” of the ladder and “climb” your way up it… then… when you hit the top, you’ll “climb” down. Because there are 4 exercises done on each rung, you are getting a good rest period for each exercise…
Additionally, when you start to get fatigued, when you start to hit your “max” rung on the ladder, you start going down it, doing less reps per rung (set). Which means you can still keep good form and concentrate on doing the reps perfectly.
Meet The Best Bodyweight Exercises
In keeping with the Double Your Gains philosophy you have a pull movement (pullup), Push movement (pushup), a Squat movement (squats, duh) and an ab movement (situps). Everything you need for a fit and functional body!
The Bodyweight Exercise Program To Build Muscle and Burn Fat
Bodyweight Exercise Ladder
How To Do The Program
Here’s what you do: see the column heading “Rungs”? Think of each one as a “set”. So on rung #1 you would do the prescribed number of reps for each exercise on that rung (the row that rung is on, go horizontally).
So on this program you would start on rung 1 and do 1 pullup, then 5 squats, 3 pushups, and 5 situps. No waiting or rest between the exercises, one after the other.
Then you go to rung 2 and go across… then 3 and so on until you get to rung 7 OR until you start to fatigue and you feel like you won’t complete the next rung of the ladder. When this happens you’re going to start going down the ladder. For example, if you get to rung 7 and feel like you just barely completed it, then you start going down it again, by going to rung 6, then 5, 4, 3, etc.
Try this bodyweight exercise program yourself to build more muscle burn more fat and build more strength endurance.
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