Arms and Core

Weighted Pull-Ups are performed by adding extra weight to your body while executing a standard pull-up. To perform this exercise, hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Attach a weight belt or hold a dumbbell between your feet to add resistance. Engage your core and pull your body upward until your chin is above the bar, then lower yourself back to the starting position with control.

Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward and arms fully extended. Keep your elbows close to your torso throughout the movement. Curl the dumbbells upward by contracting your biceps, lifting the weights towards your shoulders. Pause briefly at the top when your biceps are fully contracted. Slowly lower the dumbbells back to the starting position, maintaining control. Keep your back straight and avoid swinging the weights to ensure proper form and muscle engagement.

Tricep Dips are performed by positioning yourself on a dip bar or parallel bars. Begin by gripping the bars with your arms fully extended and your body suspended in the air. Keep your elbows close to your body as you lower yourself by bending your elbows until your upper arms are parallel to the ground. Push through your palms to extend your elbows and return to the starting position. Ensure your shoulders remain down and away from your ears throughout the movement.

To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

Sit on the ground with knees bent and feet flat or slightly elevated for increased difficulty. Hold a medicine ball with both hands, keeping your arms extended in front of your chest. Engage your core and lean back slightly to create a V-shape with your torso and thighs. Twist your torso to one side, bringing the medicine ball toward the ground beside your hip, then rotate to the opposite side. Keep your back straight and avoid using momentum; focus on controlled movements. This exercise targets the oblique muscles and overall core stability.