Take two bottles of water (0.5l or 1.0l) or weights if you have them at home and prepare yourself to step it up with every repetition. In the Ladder Challenge, you’ll add one repetition more to your cycle. In this challenge we will alternate between biceps curls and dumbbell shoulder presses while standing. So what will happen is you will start with one biceps curl and then a shoulder press. Next round (immediately afterwards) you do two biceps curls and two shoulder presses and so on. Can you make it up to 10?

Short instruction videos on Biceps Curls and Dumbbell Shoulder Presses.