Pull-Up: How to Do Your First One? The pull-up is a great exercise for building back and arm muscles. It directly engages them whilst building strength and stamina. Moreover, the pull-up exercise is commonly performed by beginner and advanced-level athletes, especially in gymnastics, bodybuilding, and calisthenics. The pull-ups also help build hand strength and grip, which can prove beneficial for other exercises such as chin-ups, handwalks, handstands, human flags, etc., which are practiced mainly by calisthenics and gymnastics professionals. How to Do Your First Pull-Up? Dead Hangs The dead hang exercise requires you to hang from the pull-up bar with your feet hanging in the air without any support. You can either grab the pull-up bar by jumping from the ground, by jumping, or using a stepper, or by using other exercise equipment to reach the pull-up bar, hold it with your grip, and then, keeping your legs hanging in the air. Doing the dead hang exercise for one minute or more would...
Cardio Workout | Home Workout | Day 46: Today we are going to do an intense cardio workout at home without any equipment.
Cardio Workout | Home Workout | Day 46
Exercise 1: Jumping Jacks (100 Reps)
The third exercise covered yesterday in our leg workout session was jumping jacks. But, we included it in our leg exercise session because it is not only a good full body stretch workout but also capable of making muscles lose when they get tightened after a heavy workout. However, today we are going to cover jumping jacks as part of our cardio session to burn fat. Here is how you can do it:
- Stand straight above the ground.
- Jump and keep your legs wide apart from each other. At the same time, clap your hands above your head.
- Jump back to the original stationary position.
- Keep repeating the above motion until you complete 100 stationary motions.
Tip: Focus on your toes, arms, and claps. Don't let your arms go loose, and make sure they are always straight while you clap. Land on your toes, instead of your whole feet.
Precaution: Before proceeding any further please note that completing all workouts before this workout is essentially important to build stamina for this workout. I would highly also highly recommend you to stretch before practicing any workout or exercise.
Exercise 2: High Knees (100 Reps)
Another effective cardio exercise that should be a part of most of your cardio workouts to deliver the best results and shapes. It will also help to stretch your pelvic muscles and increase the flexibility of your leg muscles. Here is how you should do high knees:
- Stand straight above the ground and put your palms parallel to your waistline.
- Lift one of your knees and touch the same side palm with your knee.
- Now, bring the knee which you lifted above on the ground and repeat the same motion with your other knee.
- Keep repeating this motion until you have completed 50 high knees each side.
Exercise 3: Burpees (50 Reps)
After taking a 15-30 second break from your previous exercise, begin with the usual burpees. Here is how you should do them:
- Jump up in the air with your arms parallel and up in the air.
- Come down from the jumping motion and do a regular push up.
- After finishing a regular push up, pump up your body together and jump back up in the air with your arms parallel and up in the air.
- Keep repeating the above motion until you have completed 50 reps.
Once you have completed 50 reps then take a break of 15-30 seconds, and move on to the next exercise.
Exercise 4: Side to Side Push Up Posture Jumps (50 Reps Each Side)
This is a highly effective exercise to get rid of your love handles or side belly fat. Here is how you can do it:
- Bring your body in a push-up plank position by keeping your hands on the ground while still lifting your body above it.
- Pump your legs and keep your feet to either side of your hands.
- Come back to the original stationary position.
- Pump your legs and keep them on the other side and then move them back to the original stationary position.
- Keep repeating this motion until you have completed 50 reps each side.
Take a 15-30 second rest and then move on to the final exercise.
Exercise 5: Side to Side Jumps (100 Reps Each Side)
This exercise also requires you to jump to both sides after coming back to the original position. Here is how you can do it:
- Stand straight above the ground and jump to either side with both your legs.
- Jump back to the original stationary position.
- Jump with both of your legs to the other side.
- Keep repeating the above motion until you have completed 100 reps each side.
Once you have finished with all the reps, your workout will be completed. However, advanced level athletes should try to do this workout at least 2-3 times in a single session. For more information about this workout, watch the below video on my YouTube channel: