Beginner
Isometric knee raises
Abs - Hip flexors - Forearms

- Hang from the bar.
- Bend your legs and raise them until your thighs form a right angle with your torso.
- Hold this position for a certain amount of time.
Sessions
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Swing and quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats

Half burpees
Beginner
Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest

Tricep extensions on rings
Intermediate
Triceps ∙ Abs

Hefesto with feet on the ground
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms

Hip rotation
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Obliques ∙ Abs ∙ Lumbar

Upper-body rotation
Beginner
Quadriceps ∙ Abs ∙ Obliques ∙ Glutes ∙ Hamstrings ∙ HipFlexors