Intermediate

Burpee with pull-up

Biceps - Abs - Lats - Lower chest - Triceps - Calves - Glutes - Hip flexors - Lumbar - Quadriceps

Burpee with pull-up

Get underneath the bar.
Perform a squat and then a jump.
When you're in the air, grab the bar and perform a pull-up.

Sessions

Pandemonium Supersets

Advanced

Quadriceps ∙ Buttocks ∙ Biceps ∙ Dorsals ∙ Triceps ∙ Chest

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Inverted pull

Inverted pull

Intermediate

Abs ∙ Lats

Isometric single leg femoral bridge with elevation

Isometric single leg femoral bridge with elevation

Beginner

HipFlexors ∙ Hamstrings

Isometric scapular protraction

Isometric scapular protraction

Beginner

Triceps ∙ LowerChest ∙ UpperChest

Tucked hollow body crunches

Tucked hollow body crunches

Beginner

Abs ∙ HipFlexors

Up and down

Up and down

Beginner

Abs ∙ Triceps ∙ LowerChest

Hinge Row

Hinge Row

Intermediate

Biceps ∙ Lats ∙ LowerTrapezius ∙ Forearms