Hello, hello :0)

I am very happy today. I had a great workout and I am in great mood. Maybe because of the workout :) It was so hard and so painful. I just loved it. I know that the squats with knee ups might look like a sissy exercise – guys would think that for sure, but believe me it is an ass ripper! I did 20 reps of the Prisoner Squats with Knee Ups and 5 Pull Ups per round. It ‘s been so long since I have practiced pull ups that I feel like I am almost a complete beginner. It is just about practice tho. Every exercise that seems hard to you right now (like pull ups or one leg squats) will be easy to do very soon if you practice it on a regular basis. If you don’t have a pull up bar at home or the rings, then look into getting them. Seriously. I am not trying to make you spend money for some worthless gimmick. With pull ups alone, you can develop very nice muscles on your back and give your upper body really nice shape. The other cool thing is that if you have nicely developed lean upper back muscles it will make your waist appear smaller.

Today’s workout will take you only 15 minutes, so set your timer before you start. You will be doing 20 reps of the Prisoner Squats with Knee Up and 5 Pull Ups. Try to do as many rounds as you can. I completed 11 rounds and 9 squats.

Beat me if you can :)

Zuzana.

Prisoner Squats with Knee Up

Start by standing with your hands behind your head and your feet slightly wider then hip width apart. Squat down and try to go as low as you can without turning your knees in. Also pay attention that your knees don’t go over your toes. Keep your chest up and shoulders down.

Rise up and bring one knee up really high towards your opposite elbow. Turn your upper body so that your elbow can reach your opposite knee. This exercise is targeting not only your legs and glutes, but also your core muscles including your abs. Not to mention that it is a great cardio. You will love it! :)

Pull Ups

You can use pull up bar, gymnastic rings or a tree branch :) Grab the bar (rings, tree branch) so that your palms are facing away from you. You can use a chair for support. Put one foot on the chair to help pull up your body.

Pull your body up until your chin is higher then your hands. Lower yourself back to the floor and use the chair for support if you need to.