Bar workout.

Hi world of sport lovers !

here is some exercises what you can do with a pull up bar, ill post some harder and some easier routines which both will guarantee nice muscles and weight loss for sure. Ok lets get started shall we.

Bar exercises for your abs:

all these exercises are meant to be trained with a bar not on the ground. Hanging on a bar ;)

• 15 knee raises - hold on to the bar and lift your legs crouched up to your belly and repeat that for 15 times. Don´t be in a hurry, do these exercises in a mediocer tempo.
• 15 straight leg raises - raise your legs to a 90 degree angle. repeat that for 15 times.
• 15 extended leg raises to bar - Hanging on to the bar and raise your toes to the bar. This may seem difficult at the beginning, but doing this a couple of times and whoa la it gets easier.
• 15 seconds straight leg hold - like the exercise before but just holding you legs in front of you.
• max it out - do as many leg raises (those 90 degree raises) as you can t burn out the set.

This routine is one SET do 4-8 sets. The pause between sets is as much as you need to take for muscles to regain strength again. The pause between exercises is minimal. 

Keep training !

Bar exercises for your arms : biceps, triceps shoulder, upper back.

• 15 wide pull ups - Place your hands as wide as possible, but keep in mind that you feel comfortable. Palms are facing out.
• 15 biceps pull ups - Arms are shoulder wide and palms are facing towards your face.
• 15 inner pull ups - like wide but hands are close together.
• 15 second hold on bar - arms should be at a 90 degree angle so like you are doing pull ups but not letting yourself just hang and not being too high.
• 15 dips on top of the bar - Holding yourself up upon the bar and lower yourself so your hands are again at a 90 degree angle. do this about 15 times.
• 30 seconds handstand against a wall - Standing on your arms and heels are leaning on a wall.
• 15 wide muscle ups if you can - these are hard, so if you cant do them right now you will be able to do them in about 3 - 4 weeks :). Like regular pull ups but when reaching the bar with your face you go more up to a position like you can do some dips on top of the bar. 

If anything what I explained is difficult to understand then leave a comment and I would explain more detailed !

Keep training and lose that weight !