Ort Fit — No-equipment home strength and conditioning | ortfit.com
Each exercise moves from a beginner variation to an advanced one, and the move up is earned with measurable reps and seconds, not guesswork.
The ladder has one rule: own the top of the current range before touching the next rung. For rep-based moves the range is 8-12; for holds it runs from a 20-30 second beginner standard to a 120-second advanced one. Hitting the top target in all three rounds of a session is the signal to move up.
Squat rungs: start with a squat to a chair at parallel height — about 90 degrees of knee flexion — then a free squat to parallel, then a slow 3-1-1 squat, then single-leg-assisted variations. Each rung keeps the same depth standard: thighs roughly horizontal, shins near vertical.
On narrow screens, swipe or scroll the plate sideways.
Push-up rungs: hands on a raised surface, then knee push-ups, then full push-ups, then a slow-tempo version. The 8-12 rep window stays fixed; only the leverage changes. Glute bridges follow the same pattern — two legs, then a pause at the top, then single-leg bridges.
Plank rungs are measured in seconds rather than reps: 20-30 seconds, then 45, then 60, building toward the 120-second advanced hold in one straight line from head to heels. A hold that sags ends the set — the clock stops when the line breaks.
Expect the horizon, not the day. Measurable strength gains appear after 6-8 weeks of 2-3 sessions per week, so judge the ladder in two-week blocks. Pair this page with the 30-Minute Home Workout Plan for the session itself and with Sets, Reps, Rest and Tempo for the meaning of each number.
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