Chin-ups (or Pull-ups) are an excellent body weight exercise you can do at home with a chin-up bar…or head to your local park and use the monkey bars. Combine them with push-ups and you have a balanced, major-muscle groups circuit and a solid cardiovascular workout.
How to do Chin-ups and Pull-ups
Face the bar and grab it with your palms facing you, keeping your arms shoulder width apart
Pull yourself up…and the trick is to do it slowly (when you jerk yourself up, you don’t get the full benefit of the chin-up)
Keep your body steady and don’t sway
Face the bar and grab it with your palms facing away from you, with your arms beyond shoulder width apart
Pull yourself up…until your chest touches the bar, concentrating on your lats (the muscles below your armpits)
Note: This method is the more difficult of the two, so take your time and build up to this one.
Interested in starting an at-home fitness program? Learn more about HomeBodyFit here!
Let’s face it…instant gratification feels great and as a society we’re used to wanting (and often getting) the things we desire right away. We like promises and we buy into them all the time…and this phenomenon also applies to fitness. Often people will start new fitness programs with enthusiasm, only to lose their momentum when they don’t start seeing results after a week or two. This disappointment often leads to quitting.
Being personal trainers we’re here to break it to you that when it comes to becoming super fit, you have to leave instant gratification at the door. In fact, you have to forget about the short term altogether and continually focus on the long term benefits of sticking to your fitness and eating plan. It’s this ability that separates the quitters from the super fit…and will lead you to success. If you’re able to master this mindset, you will no longer feel deprived when forgoing those bag of chips or give into the couch when it’s time to workout. In fact, your long term goals will become more meaningful than any instant pleasures.
So forget about the short term sacrifices and stop focusing on what you see in the mirror after only a few weeks. Master this secret to success and you will feel and see the effects you desire. Our clients often tell us that friends and family eventually started asking them want they “did” to acquire their healthier and stronger physique…and when this happens you too can tell them the “secret” – it’s due to a lot of hard work and a series of “fit decisions” made everyday.
These dips are an excellent exercise for the tricep and will get you tank-top ready in no time.
How to do a tricep dip:
On a secured bench, stable chair or even on the ground, position your hands shoulder-width apart.
Extend your legs out in front of you (or bend your knees if this is too challenging) and slide your butt off the front of the bench.
Straighten your arms while keeping a slight bend in your elbows (you want to focus the tension on your triceps).
Now that you’re in position, slowly bend your elbows to a 90-degree angle, lowering your body toward the floor – keeping your back close to the bench. This is the bottom of the movement.
Immediately press down into the bench, straightening your elbows – returning to the top of the movement. This is one rep.Note: Concentrate on keeping your shoulders down as you do each rep.
Tabata Tricep Dips Circuit (Advanced)
Do as many dips as you can for 20 seconds and rest for 10 seconds. Repeat eight times. To make this exercise more challenging, start with your legs extended straight out in front of you (switching to bent knees if you need to).
At HomeBodyFit, we’re big fans of tricep dips. Why? Because they help develop powerful and defined triceps…and you can do them anywhere…at home on the floor or on the bottom of the stairs…or even on a pack bench!
Want a full body Tabata workout that will sculpt and tone from head to toe? Learn more about our at-home and online fitness and meal plan services here!