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Train For A Hard Body

7 ONE-ARM HORIZONTAL PULL-UP
Lie under a secure waist-high bar with your heels on the floor and grab the bar with 1 arm extended over the centre of your body. Pull up towards the bar, lower yourself and repeat with the other arm. Too hard? Bend your knees or use both hands.

 

Tip: Reach your free arm up towards the ceiling, as if punching upwards.

 

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8 PLANK WITH WEIGHT TRANSFER
Assume the plank position with a light weight positioned next to your right elbow. Pick up the weight with your right hand and pass it to your left hand. Place the weight to your left. Move the weight back to the other side. Continue for 30 to 60 seconds.
Brace your abs to keep your torso from rotating as you lift the weight.

 

Tip: Hold the bar with an overhand grip (palms forward).

 

Previous: Exercises 5 & 6—Mixed-Grip Pull-up & Reverse-Grip Bench Press

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