pull up

How To Do A Pull Up

What it works:

Lat’s, Biceps, and Core

Why do it:

Increases strength in the lat’s, biceps, and core; improves stamina; improves grip.

Key Points to Remember:

  • Depress the shoulders and pull the rings down to you
  • Squeeze the rings and tighten your abs as you pull yourself up
  • Lower down under control and stop short of your shoulder coming out of socket

Enter your email and get access to more exercises, workouts, and information about increasing your performance and living a better life.

leg raises

How To Do Leg Raises

What it works:

Abs

Why do it: 

Increases strength in the abs; improves stamina.

Key Points to Remember:

  • Squeeze your legs together and keep them locked out
  • Slowly lower the legs down keep it under control don’t go fast
  • Keep the shoulders engaged and pull your legs up with your abs

Enter your email and get access to more exercises, workouts, and information about increasing your performance and living a better life.

bodyweight row

How To Do A Bodyweight Row

What it works:

Lat’s, Biceps, and Core

Why do it: 

Increases strength in the lat’s and biceps; improves posture; improves stamina.

Key Points to Remember:

  • Keep your body in a straight line don’t allow the hips to sink
  • Squeeze your lats and pull the rings to you
  • Keep your head in a neutral position

Enter your email and get access to more exercises, workouts, and information about increasing your performance and living a better life.

assisted pull up

How To Do An Assisted Pull Up

What it works:

Lat’s, Biceps, and Core

Why do it: 

Increases strength in the lat’s and biceps; improves stamina.

Key Points to Remember:

  • Feet should be in a good squat stance
  • Engage the lats and pull the rings down use the legs to assist
  • Keep your back straight don’t allow your hips to come forward

Enter your email and get access to more exercises, workouts, and information about increasing your performance and living a better life.

hanging knee raises

How To Do Hanging Knee Raises

What it works:

Core

Why do it: 

Increases strength in the core; improves grip.

Key Points to Remember:

  • Keep arms locked out only the legs will be moving
  • Keep the legs bent and bring them as high as you
  • Squeeze your legs together and let the abs do the work

Enter your email and get access to more exercises, workouts, and information about increasing your performance and living a better life.

negative pull ups

How To Do Negative Pull Ups

What it works:

Lats, Biceps, and Core

Why do it: 

Increases strength in the lats and biceps; improves stamina.

Key Points to Remember:

  • Squeeze your lats and abs tight
  • Slowly resist as you lower down, go for 10 seconds or more
  • Don’t worry about pulling your self back up just jump back up the main focus is resisting on the way down

Enter your email and get access to more exercises, workouts, and information about increasing your performance and living a better life.

one arm suitcase deadlift

How To Do A One Arm Suitcase Deadlift

What it works:

Legs, Back, and Core

Why do it: 

Increases strength in the legs, back, and core; improves posture.

Key Points to Remember:

  • Don’t let the kettlebell pull you down and don’t overcompensate,  keep your body in a straight neutral position
  • Squeeze the glutes and drive the heels through the ground
  • Keep your whole body tight as you lift up and lower down

Enter your email and get access to more exercises, workouts, and information about increasing your performance and living a better life.

up downs

How To Do Up Downs

What it works:

Legs, Back, and Core

Why do it: 

Increases strength in the legs and core; great for conditioning.

Key Points to Remember:

  • Jump back into a push up position body should be in a straight line no arch in the back
  • Jump between the kettlebells and plant your feet before standing up
  • Squeeze the armpits and make sure the arm is locked out before lifting the kettlebells up

Enter your email and get access to more exercises, workouts, and information about increasing your performance and living a better life.

double rack lunge

How To Do A Double Rack Lunge

What it works:

Legs and Core

Why do it: 

Increases strength in the legs and core; improves stamina.

Key Points to Remember:

  • Keep your torso upright don’t allow the kettlebells to pull you forward
  • Push your hips back and knee out to the side
  • As you step into your lunge make sure to plant the back foot toes into the ground

Enter your email and get access to more exercises, workouts, and information about increasing your performance and living a better life.

double suitcase deadlift

How To Do A Double Suitcase Deadlift

What it works:

Glutes and Hamstrings

Why do it: 

Increases strength in the glutes and hamstrings; improves posture.

Key Points to Remember:

  • Keep a straight back and your head in a neutral position
  • Squeeze the glutes and drive your heels through the ground
  • Squeeze your armpits together and arms locked out

Enter your email and get access to more exercises, workouts, and information about increasing your performance and living a better life.