Bodyweight Ladder

Moderate Duration 14 minutes

Target Areas: Back

Equipment: Pull Up Bar

Added by Personal Trainer Elisabetta Bruno

This ladder will build strength, endurance and put you through your paces. If your form breaks down, take as many rests as needed and then finish the set. This is also a good benchmark workout you can repeat to measure your progress. If you can't do pull-ups then substitute with a band-assisted pull-up or a band pull-down. If you prefer chin-ups, feel free to do them.

Exercises

Set 1: 1 round

5 reps

5 reps

5 reps

1 minute

Set 2: 1 round

10 reps

10 reps

10 reps

1 minute

Set 3: 1 round

15 reps

15 reps

15 reps

2 minutes

Set 4: 1 round

15 reps

15 reps

15 reps

1 minute

Set 5: 1 round

10 reps

10 reps

10 reps

1 minute

Set 6: 1 round

Pull-Ups

5 reps

Push-Ups

5 reps

Squats

5 reps

Workout Discussion

26 Jan

Raj B.

I understand that you are estimating calories based on a person's bodywieght, body composition and age. I have been consistent with my work outs and diet but if i cut calories, my work out suffer, so i rather excerise more and eat more than eat less. I was wondering if i can burn anything with the work out so I can eat the same yet slowly burn off the last few lbs.

25 Jan

Elisabetta B.

You can't actually easily calculate calories with exercise. Calorie counters will try to estimate but you will see that they all give you different estimates. With bodyweight exercises a lot of it also hinges on how heavy you are or how efficient your body is at doing those movements. I realise that the fitness industry bombards us every day with this type of thinking, but try not to look at exercise as a "calorie burner" and look at it as a "health enhancer". Whilst exercise does help with burning more calories, the majority of your weight loss comes from how...

25 Jan

Raj B.

How many calories will this burn?

Appears In

Fitness Tests

Bodyweight

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.