Apr 19 2011

Pull Ups Exercise Challenge

Hi BodyRockers,

I hope that everyones butt and legs are still sore from yesterdays workout – I know that my buns are still a little bit tender :) This week we are focusing on Fat Loss and Buns – so even tho we will still be training our whole bodies, the workouts will have a little bite more bite in them when it comes to the lower body.

Since the workouts this week will be really targeting the lower body, we thought that the exercise challenges should even things out by focusing more on the upper body. Today’s challenge is a great upper body workout. You can use either your dip station, or pull up bar.

For those of you that are new to BodyRock.Tv, Freddy and I just put together a quick start guide that you can find in the About section. Give it a quick read over and you should be set to get started.

We will be back tomorrow with another killer workout routine, so we will see you guys then. Have a really great day and enjoy your challenge!

Zuzana & Freddy

Workout Breakdown

Time: ?min.Workout Type: exercise challengeExercises: 2
  • Pull Ups3 sets of 5 pull ups
  • Interval Skipping with Jump Rope20 minutes

Get your gear for this workout here:

instructions:

Our goal for today is to complete 3 sets of 5 pull ups and then our 20 minutes of skipping. You can take your time with the pull ups, but it shouldn’t take you any longer than 10 minute if you take a few minutes of rest in between each set. You can use a chair for support if you are a beginner. You can also use your Dip Station if you don’t have the option of doing pull ups at home. If you don’t have any of this equipment then you can also do rows with a Sandbag.  If you don’t have the Sandbag, use free weights, elastic bands, or water bottles. Below is a picture of me doing the reverse push up (an easier alternative for pull ups) when I didn’t have this equipment. I was using a broomstick and 2 chairs. The key here is to be creative and make it work.



comments


Around The Web
  • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

    That is awesome @Lady Leo, you just gotta go outta your way to show them how strong us girls can be! Damn proud of you!!

  • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

    Glad to remind you about them)))

  • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

    Astronaut: hold for 10 counts hands up then 10 counts right, 10 counts up again, then 10 counts left

    http://www.shape.ru/gollivudskiy-press.html/sh081-abbs03_8sh
    http://www.shape.ru/gollivudskiy-press.html/sh081-abbs04_8sh

  • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

    Astronaut: hold for 10 counts hands up then 10 counts right, 10 counts up again, then 10 counts left

    http://www.shape.ru/gollivudskiy-press.html/sh081-abbs03_8sh
    http://www.shape.ru/gollivudskiy-press.html/sh081-abbs04_8sh

  • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

    Astronaut: hold for 10 counts hands up then 10 counts right, 10 counts up again, then 10 counts left

    http://www.shape.ru/gollivudskiy-press.html/sh081-abbs03_8sh
    http://www.shape.ru/gollivudskiy-press.html/sh081-abbs04_8sh

    Boxer abs exercise: hands like on the 1st picture & make 25 circles clockwise then 25 circles counterclockwise 2nd picture.

    http://www.shape.ru/gollivudskiy-press.html/sh081-abbs01_8sh
    http://www.shape.ru/gollivudskiy-press.html/sh081-abbs02_8sh

  • http://delightfultastebuds.wordpress.com Jos

    I decided to do my own exercise challenge: 12 minute of reverse push ups sets (1 set=5 reps of reverse push ups)

    In the end I did 20 sets + 4 reps of reverse push ups = 104 reverse push ups in 12 minutes! :)

  • Donna

    I have a pull up bar but I can’t do pull ups YET. I try but I’m just not there yet so I pulled out two chairs and a broom and did 15 reps back to back. I did my 20 min skipping followed by a longer stretching routine to keep my legs in good working order for tomorrow’s tight cheeks workout…

    I would like to wish all “BODYROCKERS” a happy easter:)

    Don’t overeat and remember “nothing tastes as good as being fit, toned, and healthy”:) Something I will be telling myself all day “Easter Sunday”…

    God Bless:) XoXo

  • Lenka Slovakia

    Hi hi hi
    So i did 30 reverse push ups 10-10-10 and 45 min run with dog in the park:} gorgeous wether we have here and then more 10-10 reverse push ups
    Thanks againg for everything… Looking foward for tomorow….

  • Anonymous

    Zuzana uses between 10-15kg in her sandbag depending on what she is doing :)

  • Anonymous

    You can do reverse pull ups on your dip station :)

  • http://www.facebook.com/Shadowwarrior58 Sarah Spencer

    I have a question: my hubby says that I should eat less. His meaning is eating only 3x a day and small meals at that. I keep saying that it isn’t a very good idea to do that. Because whether he notices or not, your body starts going into ‘starvation mode’ after about 2 0r 3 hours of not eating. We keep arguing back and forth about it with me telling him that my body functions differently than his does and all that. But since I’ve started religiously working out, doing my own made up workouts or Zuzana’s, I have noticed that my body doesn’t get ‘hungry’ every two hours. I drink LOTS of water and I know that has some appetite suppressing going on, but I just haven’t been all that hungry during the day. And that has made me eat only 3 meals. And those meals I don’t eat a whole lot. But it’s been a whole month now working out 6 days a week and I’ve lost about 5 lbs and gained 2lbs (hopefully muscle). I just don’t get what’s going on….can anyone help? I’d really appreciate it. Thanks!

  • Anonymous

    Hi,

    So I did this with some slight modifications 10 pull ups each set with a minute recovery between the sets.

    –Chris
    PS My shoulder is still give me some trouble, but much better even with a minor re-injury last week!

  • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

    Woohoo, awesome!! Managed these in sets for the first time with my yard brush and chairs, sooo happy!! Really feel it in the fore arms and loving it.
    Thanks yooou!

  • Mary Lou

    Congrats to all of you who can do pull ups! Woo-hoo! I still can’t do them unassisted, but I’ll get there eventually… I turned this into an upper body workout as well, because sometimes my shins really do complain and say “NO SKIPPING TODAY!”, but not as often as they used to.

  • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

    I did Abs Assassin routine after the current ex challenge. I added 2 abs exercises & 6 minutes of cardio as well to make it 18 minutes in total. I wanted to do 20 minutes of cardio but failed in math)))
    My scores are:
    Pull ups – 2 minutes 43 seconds. It was really hard. Not assisted as well.
    High knees (but I did 4 min of 40s/20s intervals) – 106, 102, 106, 102
    Leg lift, Star Crunch & Butt lift – 3 min 47 sec
    Jumping Jacks – (4 min of 40s/20s) – 80, 80, 80, 85
    Side plank lift – 2 min 21 sec
    Scissors – (4 min of 40s/20s) – 82, 88, 85, 86
    1 leg bridge, 1 leg lift, toe touch – 3 min 17 sec
    High knees (3 minutes of 40s/20s) – 110, 110, 112
    Boxer abs ex (25 each side) – 1 min 23 sec
    Jumping Jacks (3 min of 40s/20s) – 80, 88, 85
    Astronaut abs ex (5 reps) – 3 min 3 sec

    Feel great!!!

    • Mary Lou

      I don’t know what boxer abs or astronaut abs are but that looks killer!

      • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

        Mary Lou, astronaut is a real killer)))

  • Lena

    No pull up bar so did reverse push ups and normal pushups with skipping in between.
    I did four circuits of:
    10 reverse push ups
    10 push ups
    5 mins interval skipping, 10 rounds of 10 secs (rest), 20 secs (work), mixing up different styles of skipping, including high knees, jacks, scissors, normal skipping, one-legged…

    Now I am off to the gym for a nice relaxing body balance class :)

  • Anonymous

    I can’t do even a one pull up :( my arms aren’t strong enough, i think. But push ups and other exercises are not a problem.. maybe I just need to practice more. I will try. :)

    • Anonymous

      Hi Adela88,

      Try doing them aided with the chair as Zuzana has show before. Just make sure you have control of your decent as the negatives will build the muscles needed for the other side of a pull up! What I’m say is try to slow your decent even by a very little.

      Take care,
      –Chris

    • Anonymous

      Thank you guys for advice and support. I will start to practicing them–few pull ups (with a chair) every day. One day i hope I will be able to do a regular one. :)

  • creedy2280

    yay! got thru and since i didn’t have a rope to skip for 20 min w/ i did a samba workout and i’m drenched. had so much fun today!

  • Anonymous

    yeah pull ups!

    I can now do two and a half from a dead lift without assistance and without hurting my neck! Which means I’m strong enough not to be using my accessory muscles as much.

    I’m working on the forward facing hands too.

    Love the new About! You may want to recommend RSS Subscription too, keeps me on track.

  • http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

    I did 5 real pull ups, un assisted! Whoohoo! the other 2 sets, well… i’ll see about trying them all palms forward, but I may have to switch it up!

  • Anonymous

    I’ve been practicing my pullups for a while now. I can do 3 unasisted, palms forward, REAL pullups now! I will be doing this challenge, for real this time! :)

    • http://www.facebook.com/profile.php?id=516411708 Sasha Haidei

      congrats! that’s what I would love to achieve)) practice makes perfect, eh?))

      p.s. Zuzana & Freddy thanks for the cool challenge!

  • ZoeRocker

    I really need to get a pull up bar!!

  • ZoeRocker

    I really need to get a pull up bar!!

    • Anonymous

      Go the the playground if there’s one near, they often have horizontal ladders and monkey bars

      • http://delightfultastebuds.wordpress.com Jos

        The playground around my area has no monkey bars …blah! I seriously really want to learn how to do pull ups as well.

      • ZoeRocker

        There’s monkey bars a couple blocks away from my house. I’m planning to conquer this challenge in the morning:)

        • Anonymous

          Yeah!! First step to success.

          M

  • AudraFit

    Yesss! Pullups are by far my favorite total upper body exercise. These truly are a challenge! I was so excited when I did my very first un-assisted pullup I made my whole family watch haha. I remember practicing 3 times a day. =D=D. There’s something about being a woman and doing a pullup that makes you feel so empowered. Now my challenge is wide-grip cuz they are oh-so tough. This is a great idea Zuzana, to do a upper/lower body week so that those muscles have at least a day of rest in between workouts and challenges ;)

    • Anonymous

      I have to agree with you about feeling empowered…like that scene in the beginning of Terminator 2 when Sarah Conner does pullups? Total bad-a**.

    • http://www.facebook.com/profile.php?id=685197005 Johanna Speachless Hajnos

      I know exactly what you meen! I just bought my own pull up bar for my doorpost.
      And my husband got moore exited that I did thou, but it really got me going when I couldn’t make it!
      So now I’m gonna bet that pull up bar and show it who’s the boss! :D

    • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

      I second that feeling about being a woman and doing the tough ‘men’ exercises. Even better when you can do it better than them, oh yes!

  • http://twitter.com/FlaviaRequim Flavia Requim

    LOVE PULL UPS!! =D