Get in shape!

This is my third home workout, enjoy ;)

Workout 4: Pullup to failure

Directions:
Perform all "A" exercises, then all "B" exercises, then all "C" exercises.

The Workout

A1) Wide-Grip Pullups

Sets: 5
Reps: Until Failure

Rest: 90 seconds

Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.

B1) Single-Leg Box Squats

Sets: 4

Reps: 12

Rest: 60 seconds

Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

B2) Hip/Thigh Extension

Sets: 4

Reps: 12

Rest: 60 seconds

Lie on your back and bend one knee so that it makes a 90-degree angle and stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it inline with your torso.

B3) Pushup + Overhead Reach

Sets: 4

Reps: 6 (each side)

Rest: 60s

Place one palm on a slideboard or Valslide. From the pushup position, descend into a pushup while simultaneously reaching forward with the hand on the sliding surface. When you’re at the bottom of the pushup, your sliding arm should be locked out.

C1) Forward Crawl

Sets: 5

Duration: 30 seconds crawling

Rest: 30 seconds

Start on all fours, with your shoulders directly above your hands, your hips above your knees, and your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up. To increase the difficulty, crawl backwards or laterally.

Every week 2 new home workouts!