BodyWeight Training timed hanging exercise

This exercise is the one I usually find most people think is easy and they are really surprised when they try that they cannot hold it for more than a few seconds if that, whether that is due to putting on a few pounds having a weak grip or indeed like most of us Both!

If you are lucky enough to have access to a horizontal bar somewhere where you can start to hang from then start by trying to hold on for 10 seconds then let go and repeat 3 times You will be giving yours hands, wrists, forearms and even your back a real blast. Please note though if you did the handstand strength training exercises I told you about it will help you greatly here with your bodyweight training

Start concentrating at building this exercise up and it will pay dividends for you, maybe at a later date you can (safely) set up a horizontal type ladder and just using your hands go from rung to rung underneath it You will be using all your bodyweight as resistance when you can do this that’s another thing to congratulate yourself about

Consider trying to do pull-ups on the bar as well even 1 good rep for 3 sets is better than none and you will build up your bodyweight training nicely

Horizontal Pull Ups

This exercise is another real good one to have in your routine basically you are in the press up position but upside down hanging from a bar of some sort, also note that the wider the grip you have while doing this exercise the harder it is and will really make you work.

Also you keep your body straight while performing this pull up and tension your abs as well as keeping your legs straight and placed on some sort platform about 8 to 12 inches tall or so. Pull yourself up to the bar and down again In a controlled manner for 3 sets of say 7 to 10 reps.

You can also vary this bodyweight training exercise as well by changing your grip on the bar from wide grip to narrow grip  and if you can do it try one or two pullups with your grip the other way around do not pull yourself up in any form of sudden exploding movement do it in a controlled movement.