Changing Up Your Fitness Regimen with Hindu Squats and Hindu Pushups

Article by David Martinez

Changing Up Your Fitness Regimen with Hindu Squats and Hindu Pushups – Other

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When compared to traditional squats and pushups, Hindu squats and Hindu pushups are unique variations on these well-known bodyweight exercises. Bethaks (Hindu squats) and dands (Hindu pushups) have been in common use among Indian wrestlers for several decades now. These exercises have begun to appear in the West, and my first encounter with them was in Combat Conditioning by Matt Furey. Some believe the products offered by Furey to be “over-hyped,” however, due to his experience as a former Kung Fu and wrestling champion, he has a lot of experience with strength-training and endurance.

Furey states that the bethaks and dands will help you build your strength, endurance, power and speed though I find that they are better as a single component in a standard calisthenics program. In order to get the most out of these exercises, high repetitions should be completed. I’m always up for a new challenge, particularly one like the Hindu squats and Hindu pushups that will increase your cardiovascular performance and force your muscles to work in a new and unexpected way; I wouldn’t suggest replacing your low rep weight training program with these, however, because your heavy weights are still the best way to increase your strength.

A well-executed Hindu squat works the same muscles as the traditional squat, namely the calves, quads and hamstrings, as well as your lungs, hips and lower back. To perform a Hindu squat, you stand with your hands pulled into your chest. You will then extend your hands toward the floor behind you as you lower down into the squat. Rise up on your toes as you near the bottom region of your squat. Then, as you extend your arms in front of you, propel your body upward at the same time. Bring your hands in toward your chest and begin a second rep.

The key to Hindu squats is that motion should be fluid. Breathing correctly is one of the hardest parts to adapt to. For example, breathing is completed opposite to what you would do in a traditional squat, and you should instead inhale as you stand up and exhale as you descend down toward the floor. One of the toughest cardiovascular workouts you’ll ever try will be to perform several Hindu squats without stopping. Matt Furey claims to have done 2,000 straight, a mere drop in the bucket compared to his mentor Karl Gotch who was able to do 9,000 such squats over 4 1/2 hours; for the rest of us, a set of 100 reps is a fair goal.

A Hindu pushup is similar to the traditional pushup but with an additional arched back motion. So not only do you work the arm and shoulder muscles, you also use the hips and back. To begin performing your first Hindu pushup you need to get your body into the traditional pushup position. However, in this case, you need to stick your butt up in the air and spread your legs far apart. Your arms should now be fully extended. To perform one rep, bend your elbows and lower your hips, pushing through until your arms are straight once again. You should still be facing forward, with your hips just a few inches from the floor. Then, move back into the start position, while still keeping your arms straight. As with the Hindu squats, your Hindu pushups should be done in a very fluid motion.

Hindu pushups are similar to dive bomber pushups with a subtle difference. During a dive bomber pushup, you bend your arms twice – once on the way down and once on the way back up. Dive bomber pushups give more of a workout to the arms, however they reduce the benefits that the Hindu pushups give to the back and shoulder regions.

While Hindu squats and Hindu pushups won’t necessarily make your muscles tighter or increase your max lifts, they will undoubtedly increase your endurance and cardiovascular conditioning. After you get over the strangeness of doing these traditional exercises in such an unique and different way, you will be able to get the rhythm down pat and increase your speed in order to get an even better cardio workout. A regimen of Hindu squats and Hindu pushups will definitely help fortify your stamina and flexibility.

About the Author

In case you’d like to find out more about fitness tips, come take a look at my website where I have diet and exercise techniques to allow you to get in shape and obtain a lean look. Start getting in great condition immediately!

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The Dive Bomber Push-up is an advanced push-up exercise that targets chest, arms, abdominals, back and legs. It is a whole body workout in one exercise. Use this fitness drill to double your strength, stamina and flexibility in 30 days! HOOAH! *Assumes no association with the US ARMY or the Department of Defense.
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Spiderman Games Free. Reasons To Get Gaming T Shirts

Article by alon cherut

Spiderman Games Free. Reasons To Get Gaming T Shirts – Internet

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Gaming t shirts continue increasingly embellishing standard between the youth.They be both comical additionally will reach very elegant on anyone.Gaming t shirts continue being predominantly utilized on the way to stimulate confident video games in the midst of the youth.Teenagers will joyfully go these T shirts in front of you moderate occasions highly when they experience writings as well as pictures of their preferred television system toy vehicle characters.Most employees generate certainly off these T shirts all the way through distinct events where they may be utilised toward stand for model cultures of different near by areas.These wise wanting T shirts will remain worn at triumph appointment occasion or air in many many different outfits.Finding these gaming t shirts is not a troublesome mission at all.

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They should keep pushed clearly synthetic, bamboo or still left materials.The substance placed render them a good texture that will comment exclusive feel great nonetheless will also prior longer.There keep on being both gaming t shirts from young children furthermore with adults.For kids, popular television set squeaky toy characters such as Spiderman as well as Ironman are put on in numerous designs as well as colors.These ones continue to be often very colorful and depending onward what your youngsters like, distinct T shirts could continue being bought.There continue to be too many gaming t shirts for both boys in addition to girls.

For the girls T shirts, the theme of the attire will stay in a smidge a variety of as girls keep into many different games than those of boys.Popular dress-up toy characters are incredibly regular within these types of T shirts.Plain T shirts will certainly be extremely wearying furthermore will melted your overall collection touching bland.Taking into imagined the real truth that T shirts continue to be a significant phase of the lad form nowadays, a person cannot help, though take off regarding something that will not one work living beneath the slumber of your outfit, though will at the same time contact elegant.Gaming t shirts might stay incredibly funny at times.Funny pictures within distinct captions will probably be further when it comes to destroyed the total thing come near marvelous.

The ultimate tip around legitimate region that, it remote island speedy breakthrough something unique.It of the islands also prospective in the direction of find websites that will custom some T shirts toward a form of your choice.From here a single definitely will finish your well known video toy vehicle characters and also number texts on the way to toast them as original as possible.This will continue to be an original category that will melted an individual under your fan additionally young children platform away from well a crowd.

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פאפא לואי spiderman games for little kids זומבים spiderman games online המונית

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More Spiderman Push Ups Articles

The Advantage of Push Up

Article by Destinylend

The Advantage of Push Up – Business – Business Ideas

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The push-up exercise has been available since the beginning of guy it appears like. With your a fundamental yet effective exercise it’s really unfortunate that many people nowadays have abandoned it for additional heavier lifting. Let us review some fundamental push-up training. The truly amazing factor about push-ups is it does not really require any extra equipment for that fundamental exercise. obviously there’s equipment that aid or helps make the push-ups more intense like push-up bars for instance but we will not be speaking about this today

The energy press is the greatest push-up workout you’ll ever use. It enables you to definitely squeeze push-up in an exceedingly a lot of different positioning to ensure that you are able to exercise your inner chest or perhaps your outer, your back, arms and shoulders. Typically this push-up exercise works out you entire torso. This really is a terrific way to build extra muscle inside your torso without having needed to pay money all year long for any gym membership. This can be a revolution in push-up training and everybody who would like to add some muscle for that summer time needs to understand about new innovation in torso weight training.

Among the best methods to exercise and obtain the outcomes you’ll need is to apply a push-up uphold Energy Press. This is actually the complete push-up training system that anybody may use to obtain the results they have wanted a great deal faster. You are able to develop chest, shoulders, arms, and back how you wish to. The push-up board can also be made with a really unique color coded system that allows you to identify groups labored. Additionally, it maximizes torso strength and endurance. There’s nothing much better than while using push-up bar to obtain fast and effective results.

The push-up exercise is a superb beginning foundation if you are seeking to get into physical fitness. I would not recommend doing only push-ups as that won’t provide you with the most effective results. However try doing the 100 push-up again challenge for six-8 days. Then progressively transition to something which involves more cardiovascular activity and weightlifting programs. Keep in mind that being active is important but getting an effective diet and maintaining a healthy diet is simply or even more importantPush-up board is easily the most easy and fundamental equipment for practicing your chest push-ups on the ground. They’re just like the pointed out push-up bars. Apart from a push-up board, you may also perform some easy push-ups using the push-up hand weights too. These hand weights can be put on the ground and you will place your fists upon them. Then, you are able to exercise your chest along with other muscles by lowering them on the ground level. So, just try to take advantage of those push-up tools, you may make your exercises simpler and effective too.

About the Author

Get ready for the summer. Get back in shape using push up board.I am a fitness expert. If you need advise how to lose weight just email me. You can usepush up exercise to lose weight now. Visit my website now.

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Destinylend

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www.mediafire.com Download my free 16 page e-book. No email or sign up required. No marketing or ulterior motives… just free information!
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Push Up Positions

Article by Destinylend

Push Up Positions – Internet – Free

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Proper push up training will give you one of the best upper body work outs possible. Done properly, it uses the muscles in your chest, triceps, back, abs and shoulders. Having a good push up position is vital so you can gain all the benefits from your push up training. There are several different ways you can do a push up, each with its own benefit. Using a push up bar is helpful, because a push up bar neutralizes the angle of your wrist and reduces the pain, allowing you to do more than you could do with your hands on the floor.

When starting push up training, there are several push up positions you can consider. One push up position which is good for beginners and for people who are recovering from an injury, is when you do a push up against the wall. Stand about an arm’s length from the wall and place your hands on the wall at shoulder height. Lean forward while keeping your body straight, and bend your elbows until your face is close to the wall and push back.

The three quarter push up is an alternative to full push-ups. From a standing position place your hands on the floor and walk your feet back slowly and bring your knees down resting on the ground. Keep your body straight as you bend your elbows and bring your chest down to almost touching the ground and push back up.

To get into the standard push up position lay on your stomach, and place your hands shoulder-width apart. Your feet can be placed close together, or a bit wider whichever is more comfortable for you. Getting up on your toes, push up till your elbows are straight, and you are balancing on your hands and toes. The rest of your body should be kept straight.

To do the decline push, start by standing on platform about knee high and then adopt the standard push up position. This places a lot more of your weight on your arms and shoulders and is a much harder work out.

Of all push up positions, the most challenging one is the handstand push up which primarily works the triceps and shoulders. Slowly get into a hand stand using a wall for support, bend your elbows and go down as far as you can. It is good to have a partner for this one as he or she can hold your legs if you feel unsteady.

About the Author

Get ready for the summer. Get back in shape using push up workout.I am a fitness expert. If you need advise how to lose weight just email me. You can usepush up positions to lose weight now. Visit my website now.

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Destinylend

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Push ups and exercises

Article by Arnoldroomer

Push ups and exercises – Health – Fitness

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Working out regularly and staying fit has become the most common thing that all the people these days want. Everyone wants a healthy and a fit body for them so that they stay fit and fine. It is very correctly said that health is wealth as there is nothing without health. A good routine of exercises that is followed on a daily basis leads to a very healthy mind and a healthy body. A person hence needs to be very much aware of all the exercises that should be performed. One of the common workout and exercises is the push up workout which is followed by a majority of the people. In the push up workout it is seen that the person needs to lie backwards on the floor and push himself up and down simply on his toes and hands. This exercise puts a lot of stress over the hands and the arms of the person. Besides this it even stresses on the abdomen and the stomach of the person. The push ups are said to be very good for the body in every way. They are recommended for all the people who perform regular exercise. The Push ups everyday is very good for the body. The main motive behind all these is to stay healthy. These pushups should be performed carefully keeping in mind the technique with which they are done. In case a person has never done them before he should take some help and assistance from someone like an instructor so that he can better understand the proper way and technique of how to perform the right pushups and in how much amount. Performing the pushups in a wrong way can even lead to injuries like the muscle pull or such related injuries. Hence they should be performed very carefully. Besides this the Push ups workout routines should be followed in a discipline. All the exercises that we do these days demand a lot of discipline and patience as the body takes time to change and take the perfect shape. This is the reason why a lot of hard work is there to be done by the person before getting that absolutely perfect body. With a widespread awareness among the people regarding the regular exercise and its need it has been seen that everyone has started taking the exercise as a part of the regular life schedule.

About the Author

arnold roomer is famous internet marketer.His new website gives more information about push up workout.

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Body Building for Skinny Guys -The Push Up

Article by Patrick

Body Building for Skinny Guys -The Push Up – Health

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Keep Your Wandering Eyes Off My, CHEST!

My perennial favourite. The chest muscles or if you’re a human body geek, the pectoral muscles. Did you know? 90% of the time the first part of the body that a person looks at when they see another person is the chest? Forget the phrase “your eyes are the windows to your soul.” Your chest, is the first and most direct channel into a person’s head.

More often than not, the simplest exercises that require the least amount of money is the most effective one. This exercise is one of the most overlooked exercises in body building.

The Push-Up

The main muscle group targeted in this exercise is the chest. Although you would feel quite a lot of strain on your triceps when starting off, it also serves to train other smaller muscle groups that can improve your overall trunk region.

Posture

The most important thing to keep in mind is correct posture. Take a look at the picture above, notice that the person’s back remains straight when he lowers himself towards the floor. That is the correct posture to undertake when doing push ups.

Ensure that your trunk (chest and stomach) is lined up with your legs when in the locked arm position. When lowering yourself to the floor, again, it is of utmost importance that you maintain the straight, horizontal position without arching your back in either in the upwards or downwards direction.

When starting out, the strain on your arms and chest might be painful and you would be tempted to arch your back to relieve some of the ache on your arms and chest. Do not do that.

It is essential that you maintain the horizontal position throughout the exercise. If you do not have a training partner, do the exercise against a mirror and keep a lookout for your posture.

Method

Although it may seem simple, there are many mistakes that will severely affect the effectiveness of this exercise if not carried out properly.

Firstly, the position of your arms and hand should be about shoulder width apart. There are variations of the push-up that uses different widths such as the diamond push up, but lets stick to the basic form of the push up for now.

Secondly, lower yourself until your chest is close to the floor, or nearly touching the floor. A good gauge would be to the point where your elbows are bent at a 90 degree position with your body still straight. This position effectively targets the chest muscles without having to place too much strain on your back and arm muscles.

Thirdly, remember this rule. Exhale when pushing, inhale when releasing. This is a fundamental principle when doing any form of exercise. Applying this to the exercise, exhale when pushing yourself back up to the original/resting position and inhale when lowering yourself down to the floor.

It may seem counter intuitive when starting off and many individuals new to working out can often be seen holding their breath when carrying out any exercise, resulting in them tiring out very quickly and turning blue after a few sets. Proper breathing technique is key to maintaining strength and stamina as your muscles need oxygen to remove lactic acid build up.

Fourthly, aim to do the pushing (from the floor up) in as fast a time possible and release the load slowly (lowering yourself). As a guide line, the time taken to lower yourself must at least be twice that of the time taken to push yourself up.

Specially for The Skinny Guy (Like Me)

If you are actually doing the push up correctly, it might actually result in muscle fatigue (meaning you have absolutely zero strength) within 20 to 25 repetitions in the first set. Don’t be alarmed, 20 to 25 reps when you are just starting off is alright.

Everybody has to start off some where. If you’ve read my muscle guide for skinny guys, skinny guys need additional sets and stress on the muscle in order to trigger the response by the body to build more muscle.

This is where the hard part kicks in. As a skinny guy, you absolutely HAVE to do another set, even if it means complete muscle fatigue and you can’t even hold a pencil properly after the exercise. The main purpose is to place additional stress to your muscles.

If you’ve reached muscle fatigue in the first set, commencing the second set, you would not be able to replicate the same results.

For example

1st set: 25 repetitions till fatigue 2nd set: Ideally, 25 repetitions, but muscle fatigue kicks in around 19 to 20 repetitions 3rd set: Number of repetitions will continue to decrease

If you are not experiencing muscle fatigue, either you are not doing the exercise correctly or you have not pushed till muscle fatigue.

There is no secret to making body building for skinny guys easier because unfortunately you are not naturally blessed with much muscle building genes. It becomes a mental game after the first set that you’ve accomplished and truthfully, you really do not know when your muscles will give way until you’ve pushed it far enough.

Just remember, the real stress that starts the muscle building process occurs only when you are struggling to complete a repetition. At this point, will power to keep on pushing is what matters the most. Keep your goal in mind, push yourself to your limits and you will see results coming through. Additionally, a partner would definitely be able to bring out the best in you.

Body building for skinny guys requires an extra amount of will power and mental strength. While we as skinny guys naturally lack the physical strength, we make up for in mental strength.

About the Author

Patrick has always been a skinny guy who was often kicked around by other guys bigger than him. He made up his decision to change his life by bulking up and now helps other skinny guys to start making changes to their lives. He is the author of http://www.fromskinnytobuff.com, where he shares his experience of bulking up and motivating others to do so as well.

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Patrick

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Push-up Power: Practicing Perfect Push-Ups For Massive Muscle Building Gains

Article by CK Clark

Push-up Power: Practicing Perfect Push-Ups For Massive Muscle Building Gains – Health

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So you’re stranded on a deserted island… How do you keep your muscles bulging and ripped?… Push-ups of course!

Push-ups along with a few other simple body exercises such as (body squats and sit-ups/crunches) could keep you looking buff in almost any situation (yes, even on a deserted island).

Here’s some basic push-up information to get you going:

Performing The Basic Push-Up:

Lie face down with your body parallel to the floor.Place your hands palm down slightly beyond shoulder-width apart. Make sure your arms are positioned next to your shoulders and not too low next to your belly button or too high next to your head.Look up and ahead rather than down to the ground.Slowly raise yourself up keeping your body straight from the back of your heels to your head.Exhale on the way up.Once your arms are very close to being fully extended pause just slightly, this constitutes 1 repetition.Begin lowering your body back to the floor while inhaling.Once your chin touches the floor (remember your head is looking ahead not down!) begin raising your body back up to repeat the process.

Key Points:

It’s very important to do the motion correctly for maximum benefit. Keeping your body straight is essential. Tighten your abs throughout the entire movement to prevent your butt from raising too high or lowering too low. If you have access to a ground level mirror (or even a reflection from a glass door) try watching your body position a few times until you get it right. Don’t waste your time doing push-ups the wrong way. Use slow, controlled movements. Going fast may allow you to do more push-ups in a set amount of time however, you will receive less benefit from each individual push up. Many times people who go really fast don’t work their muscles through their full range of motion. Remember the goal is to build muscle not your ego. 10 well-formed, controlled movement push-ups are better than doing 25 sloppy, incomplete push-ups.

When To Do Push-ups:

Push-ups can be used as one of your primary upper body exercises or as a replacement when you can’t do your regular workout routine.

Personally, I love to do push-up workouts when I’m traveling or don’t have access to a gym for a particular reason. I generally use a push-up routine to replace any missed Chest/Shoulder/Tricep weight-lifting workouts.

Push-Up Workouts:

There are probably thousands of push-up workouts out there to choose from. One of my favorites is what I refer to as “countdowns.”

The idea is to progressively lower the amount of reps performed for each set as your muscles become more fatigued. This allows you to achieve maximum benefit for each set with out sacrificing form and technique.

Here’s an example: We’ll start with 20 push-ups for our first set. Each set we will reduce the number of push-ups attempted by 2 until we get to 0. We’ll rest only moderately (15 seconds to 30 seconds) between sets.

So in this case it would look like this:

Set 01 – 20 repsSet 02 – 18 repsSet 03 – 16 repsSet 04 – 14 repsSet 05 – 12 repsSet 06 – 10 repsSet 07 – 08 repsSet 08 – 06 repsSet 09 – 04 repsSet 10 – 02 reps

Note: This workout can be adapted to suit your needs. If this seems too hard try starting at 10 reps and counting down 1 each set (10,9,8,7 etc).

If a 20 rep starting point is too easy you could always increase the starting count to 40 or 80 reps and count down 4 or 8 reps respectively (40, 36, 32 etc or 80, 72, 64 etc).

Final Thoughts

Push-ups are a tremendous tool for muscle building when done properly. They can be used as a primary workout or just to keep fit while on the road.

Practice perfect push-ups and you’ll find that they are one of the most useful tools in your fitness arsenal.

About the Author

CK Clark is a fitness author, fitness advocate, and founder of http://www.bestmuscleprograms.com which provides reviews of the top internet muscle building programs.

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Perfect Pushup – Chest Workout
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Related Perfect Push Ups Articles

The Various Kinds of Push-Up Tools

Article by Destinylend

The Various Kinds of Push-Up Tools – Business – Business Ideas

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When you wish the body to become worked out fully and proportionately, nothing works much better than push-ups. Fundamental essentials exercises which you must do on the ground together with your arm muscles supporting the relaxation of the body. The astonishing factor about push-ups is your arm muscles might not feel happy strain. However, your other muscles such as the chest, pectoral muscles and upper thighs is going to be worked out effectively. You will find several other push-up exercises which supports to sort out your triceps and biceps too. However, when you choose hitting upon push-ups, you must have the requisite push-up tools.

The push-up tools are mainly machines or equipment that may help you to complete the push-ups and presses without feeling any extra strain inside your braches. Probably the most commonly used equipment for push-ups is really a push-up bar. This is similar to a bar of weight present in a gym. However, this bar must be placed on the floor. Then, the individual can relaxation his arms broadly around the bar and push his chest muscles lower towards the arm level. In by doing this, an individual can do push-ups with speed and stability too. So, a push-up bar is going to be quite helpful.

Individuals, who choose tough exercises and challenges for his or her body and braches, may use the push-up handles or push-up rings. The push-up handles are particularly tough to sort out with. Should you place their hands on these handles, it will likely be just like you are resting your whole weight in your fists. Then, you need to sink your chest or any other muscles lower to the stage of those handles. Should you choose your chest muscle push-ups with a set of push-up handles, your chest and arms could be more intensely worked out consequently? So, have a look too.

Push-up board is easily the most easy and fundamental equipment for practicing your chest push-ups on the ground. They’re just like the pointed out push-up bars. Apart from a push-up board, you may also perform some easy push-ups using the push-up hand weights too. These hand weights can be put on the ground and you will place your fists upon them. Then, you are able to exercise your chest along with other muscles by lowering them on the ground level. So, just try to take advantage of those push-up tools, you may make your exercises simpler and effective too.

The push-up exercise is a superb beginning foundation if you are seeking to get into physical fitness. I would not recommend doing only push-ups as that won’t provide you with the most effective results. However try doing the 100 push-up again challenge for six-8 days. Then progressively transition to something which involves more cardiovascular activity and weightlifting programs. Keep in mind that being active is important but getting an effective diet and maintaining a healthy diet is simply or even more important.

About the Author

Get ready for the summer. Get back in shape using push up board.I am a fitness expert. If you need advise how to lose weight just email me. You can usepush up exercise to lose weight now. Visit my website now.

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whereby the original author’s information and copyright must be included.

Destinylend

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Find More Doing Push Ups Articles

Perfect Push-Ups

Article by Mark Shrigley

Perfect Push-Ups – Health – Fitness

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We all heard whenever someone lifts a heavy object, they should bend their knees properly and put their rear close to the floor. Then grab the object and lift with your legs, not your back. Good advice. You have to take care of that back.

Something happened to me a several months ago when I was doing push-ups with the “perfect push-ups” device. Instead of placing the palms of my hands shoulder length, I tried something different. Instead, I placed my hands in a wide position, in other words, far apart, outside of the should length position. Now this wasn’t the first time I had done push-ups this way. I would also bench-press using a wide grip – no problem.

I was only doing twenty of them and all of the sudden, something pulled in my back. I went down in a flash, pain pulsing through the middle of my back. I eventually got up and laid down for a while. It wasn’t until three weeks later, I was able to do push-ups once again. During that time though, my back was very soar and my movements were somewhat limited. I should have seen a chiropractor, but didn’t.

Six months later, I was doing the same wide spread on the perfect-pushup device, and everything was ok. I did it for a couple weeks. One day at work (a day after I did the wide spread push-ups), I stood up from my desk just to stretch my arms a little. All of a sudden, the same pain throbbed through the middle of my back. It felt like there was a catch. It took me an hour to be about half way mobile again. The next two weeks, my back was very soar. I went back doing my push-ups, but this time, I learned my lesson. Before I did my wide spread push-ups, I would warm up first, getting the blood circulating through my back muscles. Then, when doing the wide spread push-ups (using Perfect-Pushups), I didn’t have my hands spread as far. This put less stress on my middle back. So far, no more back problems, and no trips to see a chiropractor. Though, as common sense would have it, I should’ve seen one when I developed back pains. At least this time, I know what to do.

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Pull Up & Push Up Bar Training Routines

Using a universal pull up bar such as the Iron Gym Pull Up Bar or the Pull Up Bar by Cap may seem simple enough and even comes with instructions. However, this is like an entire upper body workout all in one if used correct for pull ups, chin ups, push ups, dips, sit ups and more with variations on each exercise.

So you don’t feel overwhelmed I will break this into workout sections:

Chest & Back

– Overview: work chest and back together once a week as complimentary muscle groups. Be sure to stretch and warm up your arms and upper body before any pull ups or chin ups. These rep counts are for a fit male. If you are just starting out you may want to use a chair in front of you to modify the move with one foot on the chair. Also note that all exercises are done using the bar. Finally, take no more than 20 seconds between exercises unless a break is noted to keep your heart rate up.- Routine:

Standard push ups (15-20 reps)
Wide front pull ups (6-12 reps)
Military push ups (15-20 reps)
Reverse grip chin ups (6-12 reps)

60 second water break
Wide fly push ups (12-18 reps)
Closed grip pull ups (6-12 reps) *like a regular pull up with hands only thumb-length apart
Decline push ups (12-18 reps) *elevate feet on a couch or bed then do push ups as normal
Corn-cob chin ups (6-10 reps) *complete a regular chin up and at the top shift side to side

90 second water break
Repeate entire routine, be sure to finish with another cooldown and stretch.
Shoulders & Arms
– Overview: also a weekly rourtine. Stetch for at least 5 minutes prior to starting and during the first round pace yourself doing just enough reps so the last 2 you have to push for.
Handle pull ups (10-14 reps) *using the straight handles on a pull up bar
Tricep Dips (15-25 reps)
Handstand push ups (6-12 reps) *place pull up bar next to a wall, get in handstand position and lift yourself upward
Towel pull ups – towel in left hand (6-12 reps) *put towel over the bar and pull up with one hand on bar, one gripping towel.
Military push ups (15-20 reps)
Towel pull ups – towel in right hand (6-12 reps)

90 second water break
Repeate entire routine, be sure to finish with another cooldown and stretch.

– Find the Pull Up Bar by Cap at KingmanSports.com as cheaper and better built alternative to the Iron Gym Bar.

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