Before starting you should warm up for about five minutes, with a brisk walk or jog around the block, skipping or jogging on the spot. Perform these exercises in order, either completing the 2-3 sets of each exercise or group it with the next exercise and alternate between the two. Have a rest of a couple of minutes between each exercise. For each exercise you should perform 8-12 repetitions (or follow the instructions). For the best results, do this workout two or three times a week, with at least a day between workouts for recovery. Follow the links for each exercise for more details instructions on how to perform the exercise and for possible variations.

Chin-ups at Home

Purchasing the best chin up bar can be a difficult with all of the different chin up bars that are out. Here is a guide to help you find the best doorway chin up bar.Here is a helpful list of the best home chin up bars that Amazon offers. As you can see there are several options to choose from at several different price points. Your living situation is an important aspect to consider to find the best chin up bar. If you are a renter it is probably not a good decision to choose the kind that attaches to the door jam. Your better half is not going to be too pleased with you putting holes in the door frame so you can perform a few chin ups.Look into a chin up workout bar that travels well if you are a business traveler. The best chin up bar for you will turn a cheap hotel room into a personal gym. A home chin up bar that helps you get motivated to workout is invaluable.Go with a chin up bar that coincides with your workout preferences. If you just want to do chin ups every once in a while, the basic straight across doorway workout bar will be fine for you. Although it’s a few dollars more, a chin up bar that offers additional grip positions is something that you will be able to get more out of.

One of the more difficult challenges of getting a full workout at home is trying to do chin ups. Chin ups are a great upper body exercise and should be a part of your workouts.The big obstacle is how to do these exercises safely at home. I used to chin myself up on a two by four in the garage. Not very smart! A much better option is to buy an inexpensive chin up bar that is made for doing chin ups at home.

 Equipment Required: suitable overhead support, such as ceiling rafters in a garage or the moulding of your door frame. There are pull up bars that fit within a door frame available.

Technique

1. Stand on a chair or jump up to grasp the bar, with your hands positioned shoulder-width apart and with an underhand grip.
2. Start in the hang position below the bar.
3. Slowly raise your body until your chin reaches the bar level.
4. Pause a moment before slowly lowering yourself back to the starting position.

Key points to remember

• Don’t swing or use momentum to get your body to the top.

Alternatives

If you are feeling strong, the intensity of this exercise can be increased increasing the number of repetition and/or by attaching weights to your body. You may use an overhand grip (palms facing away from you – it really does not matter.