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Chin Up/Pull Up

Chin Up/Pull Up Pull Ups and Chin Ups are both very difficult exercises that can help build a strong back without any weight. Doing even 1 of these can be difficult for people who are not experienced lifters.
Description Chin Up Version:

  1. Grab the bar with palms away from you and arms about shoulder width apart.
  2. Start with arms straight, and leading with your chest, rip yourself upward.
  3. Slowly lower yourself down until arms are straight once again.

Pull Up Version:

  1. Same as the Chin Up version, except palms are facing towards you. This involves your biceps more into the lift.
Things to Keep in Mind
  • Keep your eye on the prize! Look at the bar your pulling yourself towards.
  • Control your breathing. Take breathe in just before you go up and exhale on the way down.
Visual Aids

Proper Pull Up Form
Muscles Works Latissimus Dorsi (Mid Back), and Biceps Brachii (Top of Arm).
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Weighted Sit Ups

Weighted Sit Ups This exercise is a more difficult and effective version of the standard sit up. And with plenty of increasingly difficult versions, anyone can get a good workout.
Description
  1. Lay down on your back (Or on a bench), bend your knees so that your feet are flat on the floor, and hold your feet down (Either a partner or weight can be used to do this).
  2. Hold an exercise ball on the floor above your head.
  3. Flex your abs and pull your body upward, moving the towards a position in front of your face.
  4. Lower back to the original position.

Alternate Ball Throw Version:

  1. In this variation, have a spotter stand facing you at your feet.
  2. In your upward motion, throw the ball to your spotter.
  3. Your spotter will then throw the ball back to you on the way downward.
    Things to Keep in Mind
    • Explode upward and move slowly downward to get the most out of this exercise.
    • Use caution in the Ball Throw version.
    Visual Aids

    Weighted Sit Up Proper Form
    Muscles Works Abdominals (Abs).
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    Walking Lunge

    Walking Lunge This deceivingly difficult exercise both stretches and strengthens your quads, hamstrings, and glutes.
    Description
    1. Stand in place. Reach your right forward and your left leg back as you lower your body into the lunge position.
    2. Keep your back straight and your eyes looking ahead as you lower until your right leg is at a 45 degree angle, and your left leg is stretched and slightly bent.
    3. Explode upward as you reach your left leg in front of your right and complete the exercise once again but reversed in terms of your legs.

    Alternate Weighted Version:

    1. Perform the exercise in the exact same manner while holding appropriate weighted dumbbells at your sides.
      Things to Keep in Mind
      • Form is essential to successfully completing a lunge. Make sure to lower far enough and always keep your back straight.
      • If done correctly you should feel a good stretch in your quads.
      Visual Aids

      Correct Walking Lunge Form
      Muscles Works Hamstrings (Back of upper leg), Quadriceps (Front of upper leg), and Gluteals (Butt).
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