1. Hang on bar

2. Let shoulders relax

3. Pull body up without bending the arms

1. Stand on a support (bench/chair)

2. Push off the support and hang on the bar with chin above

3. Slowly come down (as long as you can)

1. Tie resistance band on the bar

2. Hang on bar with feet supported by the band

3. Perform pull ups

• Reach your arms out in front of you and place your palms firmly on the ground wider than shoulder width

• Exhale as you engage your back muscles and pull yourself forward until your shoulders reach the height of your hands

• Inhale to push yourself back to the starting position

• Continue to pull forward and push back

• pull the towel to your body

• you can choose how intensive you want to work out

• the thighs move to the abs

• pull the shoulder blades together and guide the arms past the upper body

• the upper body stays upright and does not swing back or forth

• take the pressure from the towel and stretch the legs out again

• put tension on the towel and try to disperse the towel

• simultaneously, bend the arms and guide the towel behind your head towards the neck

• the shoulder blades move towards each other

• you can feel the contraction in the upper back and in the shoulders, if you do it correctly

• bring the towel down to the starting position, the towel stays under tension, then repeat the lat exercise

Lunges with Jumps

Reverse Lunges

Star Jump