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Build Upper-Body Muscle at Home with This 20-minute Ascending Ladder Workout

Daniel Davies
·1-min read

From Men's Health

In fitness there's a hack for everything. So for anyone who doesn't have a set of dumbbells lying around or doesn't have a kettlebell in their home gym (which used to be known as their living room) don't worry, there's still a way to get an intense workout in.

To complete the below workout, programmed by fitness entrepreneur Born Barikor, you'll need to utilise your own bodyweight to perform familiar moves, like bicep curls, dips and skull crushers. It's an ascending ladder workout, too, so complete 2 reps, then 4 reps, then 6 reps and so on. You're finished when the timer hits 20 minutes.

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Not sure how to do a bodyweight bicep curl or a no-weight skull crusher? Check out Barikor performing the exercises in the Instagram video below, and slide across to see all eight moves in action.

View this post on Instagram

Upper body HIIT: 45 seconds on, 30 seconds rest and 5 rounds 🤘 . . . #Motivation #Situps #Squats #Starjumps #Starwars #Abs #Fitness #Fitnesaddict #FitFam #Fitpo #Cardio #Ripped #Morning #Jumps #Sport #Yoga #Yogaeverydamday #Exercise #Smile #TurnUpToneUp #Muscles #Fit #PushUp #Combo #love #about #TurnUpToneUp #Music #workout

A post shared by Born Barikor (@bornbarikor) on May 26, 2020 at 12:08pm PDT


  • Explosive Knee Press-ups (or normal press-ups if these are too advanced)

  • Staggered Press-ups

  • Double Tap Press-ups

  • Skull Crushers

  • Front Delts Floor Press

  • Peck Deck

  • Floor Decks

  • Bicep Curls

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