Day 3

I clearly remember the first time I tried to do a pull-up.  Absolutely NOTHING happened.  I just hung there on the bar, pulling as hard as I could, and my body didn't move at all.  I was there for at least 30-40 seconds.  I dropped down, laughing, and wondering how on earth I'd ever do a strict pull-up.  

Of course I did get my first strict pull-up ... and then I could get 2, then 4 and more.  And with practice, you too will get this fundamental, body-weight exercise.

• Key Point: Keep your core turned on and your legs pressed together and in front of you ... a solid, stiff unit.
• Key Point: A common mistake is for people to lower themselves down so that their elbows are still bent. This is only a half repetition.  Instead, lower yourself down so that your elbows are almost completely straight and shoulders fully extended above your head.

• Key Point: If you can't pull-up ... then you can try jumping up and then letting yourself 'down' instead ... this will quickly increase your strength.

Instructions

1. Choose the grip you will use: supinated (palms facing you), neutral (palms facing toward the midline, or pronated (palms facing away from you).  In the video, I demonstrate neutral and pronated versions.
2. Jump up or use a step and grab hold of the bar (if you need gloves or chalk, then have those at the ready) and then start from a fully extended hanging position
3. Keeping your core tight and your legs pressed together in front of you, begin to pull-up
4. As you pull up, keep your shoulders pulled back
5. Pull up until your chin clears the bar
6. Then, lower yourself down slowly until your elbows are straight and arms fully extended above you.
7. Repeat for as many reps as prescribed

The squat is the KEYSTONE of you ripped body. It’s fantastic for legs, butt, back, and core. In fact, for my first competition, the squat and deadlift were ALL I used to get my abs in shape.

The kettle bell goblet squat is a great way for you to squat at home when you don’t have access to a squat rack or barbell.

Instructions

1. Choose a kettle bell that you can do 8-12 reps with
2. Use both hands to hold the kettle bell underneath and close to your chest
3. Stand with your feet a just wider than a shoulders width apart (you can experiment with this)
4. Have your feet facing forward, not pointed out
5. Grind your feet into the ground and turn them out, like you’re trying to unscrew the ground
6. Turn on your core by slightly tensing your abs and back
7. Start the squat by first sending your bum backwards
8. Keep your back, trunk, head and next upright during the entire squat (HINT: Look straight ahead, or slightly upwards)
9. As you bend your knees, allow them to move out, and definitely prevent them from wobbling inwards
10. As you descend, it’s “knees out” and “chest up”
11. Keep screwing your feet into the ground, but don’t let your toes come up off the ground
12. Descend to at least 90 degrees or just below (I descend all the way down, or ‘ass to grass’ as they say - but this depends on your body and your knees)
13. Then, powerfully stand back up
14. As you rise, it’s ‘knees out’ and ‘chest up’
15. At the top of your squat, clench your glutes and thrust your pelvis forward
16. Repeat for as many reps as prescribed

This is another isolation exercise for your quadriceps / thigh muscles at the front of your thigh. Use this as a supplement to squats / sissy squats.

Instructions

1. Sit in the leg extension matching
2. Choose a weight at which you can do 8-12 reps
3. Place the front of your ankles behind the padded bar
4. Holding the bracing bars often provided on these types of machines
5. Turn on your abs to stabilise your pelvis and spine
6. Straighten out your legs, avoiding locking them out fully, and keeping them on tension the entire time
7. Then, slowly lower the weight back to the start position, but not quite … keep the tension on
8. Repeat for as many reps as prescribed

Despite the weird name, Deadbugs help build a strong core.

Instructions

1. Choose a light weight (eg 5kg) and place on the floor next to you
2. Lie on your back with knees bent and feet flat on the floor
3. Pick up the weight and hold it straight up above your chest, with your arms extended fully
4. Bring both knees up so that your hip and knee at at 90 degree angles and hold them there
5. Press your back flat into the floor, engaging your core
6. Then, allow one leg to return to the floor, by extending the hip and keeping the knee at a 90 degree angle. The bring the leg back to the starting position, next to the other leg.
7. At the same time as this, keep your other leg in a fixed position, with hip and knee flexed at 90 degree angles.  Do not let the heel of this leg begin to drop toward the floor.
8. Alternate this movement between each leg, taking your right and then left to the floor.
9. Make sure you keep the weight in your hands stable and positioned above your chest.  Also, keep your core turned on and your back pressed flat against the ground.
10. Repeat for as many reps as prescribed