ROLLER COASTER – Bodyweight Training Session (Advanced)

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ROLLER COASTER – Bodyweight Training Session (Advanced)


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.