Pull Ups

I still remember the first day I did my pull up unassisted and not struggling to get my chin over the bar. There are many different variations. How to do your first pull-up.? There are four methods: 1. Chair method (anywhere) 2. Bands under knees method (anywhere) 3....

Burpees Using Dumbbells

1. Begin in a standing position with dumbbells. 2. Drop into a squat position with your hands on the ground. 3. Kick your feet back, while keeping your arms extended. 4. Immediately return your feet to the squat position. 5. Stand up from the squat...

(Weighted) Dips

Push-ups have your feet planted. Dips move your whole body through space. Dips are harder and thus superior to Push-ups because you have to balance your body. There are many different types of weighted dips, you can use a weighted belt or place weights on your lap. 1....

Box Jumps

Pick the appropriate height for your jump, make sure both feet are planted on the box. When landing on top of the box make sure that your are extending in the hips before counting your rep. When jumping on and off the box make sure you are landing with soft knees...

300 Meter Row

Whatever your row distance is, try and keep your breathing steady, extending your legs before pulling cable in right below your chest; between your chest and naval.