ROLLER COASTER – Bodyweight Training Session (Advanced)

This training program is an advanced ladder style whole bodyweight training session. Quality is a must – feel every rep.

For best results, this workout should be performed for a minimum of 8 weeks straight.

In order to use this training program, you should be able to perform:

• 3x Gym Ring/TRX Chest Fly (this move can be removed if too advanced)
• 5x Bodyweight Pull or Chin-Ups and Dips
• Bodyweight Squat for at least x10 reps
• Have good mobility and coordination
• Strong Grip

Equipment Needed

• Pull Up Bar
• Dipping Bar
• Strong towel
• Range of Kettlebells

Round 1

1. Chin Up
2. Hang Knee Raise
3. False Grip Inverted Row
4. Gym Ring/TRX Chest Flye (optionally – highly skilled)
5. Press Up
6. Squat Thrust
7. Skater Jumps (lateral movement, side to side)
8. Star Jumps
9. Bodyweight Squats

• Perform 1 rep of each exercise moving from 1 through to 9.
• Then repeat carrying out 2 reps, 1-9, then 3,4 and finally 5 reps of each exercise to complete the first ladder.
• Rest 1-2 minutes.
• Kettlebell Swings – 2 minutes of 20 seconds on/off using a 20kg kettlebell upwards.
• Rest 2 minutes.

Round 2

• Repeat the ladder except this time go from 5 reps back down to 1 rep.
• Rest 1-2 minutes.
• Then perform 2 minutes of 20 seconds on/off swings using a 20kg kettlebell upwards.

Round 3

• Repeat the ladder except this time go from 1 rep back down to 5 reps.
• Rest 1-2 minutes.
• Then perform 2 minutes of 20 seconds on/off swings using a 20kg kettlebell upwards.

Round 4 (If you dare)

• Repeat the ladder except this time go from 5 reps back down to 1 rep.
• Rest 1-2 minutes.
• Then perform 2 minutes of 20 seconds on/off swings using a 20kg kettlebell upwards.