Only have a few minutes for the gym tonight? You can still pack in some serious work with trainer Tony Gentilcore’s Inverted Ladder Challenge. Try the challenge once a week, attempting to finish in less time every week.

To complete the challenge, perform a circuit of Goblet Squats, Kettlebell Swings and Chin-Ups. Work through each set as quickly as possible, resting only as needed.

• 10 Squats, 1 Swing, 1-3 Chin-Ups
• 9 Squats, 2 Swings, 1-3 Chin-Ups
• 8 Squats, 3 Swings, 1-3 Chin-Ups
• 7 Squats, 4 Swings, 1-3 Chin-Ups
• 6 Squats, 5 Swings, 1-3 Chin-Ups
• 5 Squats, 6 Swings, 1-3 Chin-Ups
• 4 Squats, 7 Swings, 1-3 Chin-Ups
• 3 Squats, 8 Swings, 1-3 Chin-Ups
• 2 Squats, 9 Swings, 1-3 Chin-Ups
• 1 Squat, 10 Swings, 1-3 Chin-Ups

The Challenge

Complete the circuit of Goblet Squats, Kettlebell Swings and Chin-Ups as fast as possible.

How Do You STACK Up?

You should be able to finish in 10 to 15 minutes. Attempt the challenge six weeks in a row, trying to lower your time each week.   

How to Win a STACK T-Shirt

1. Complete the challenge by Sept. 28
2. Follow STACK on Twitter (@stackmedia)
3. Tweet your results with #STACKChallenge

Watch next week’s STACK Challenge to see if you won.

Get Better

Looking for more quick workouts that deliver real results? Start with these:

• The 20-Minute “No Excuses” Navy SEAL Bodyweight Workout
• Get in Shape Fast With the 20-Minute Hurricane Workout
• This Exercise May Make You Puke (But It’ll Build Muscle Fast)