Grab a chinup bar with an alternating grip -- one palm facing you (underhand grip), the other facing forward (overhand grip). Keeping your abs tight, pull yourself up until your chest is even with the bar. Pause, then lower yourself. Do all your repetitions with your hands in this position, then, on your next set, do the reverse.

Select the appropriate dumbbells and place them on the floor in front of you. Bending at the knees and keeping your back straight, squat down and pick up the dumbbells with an underhand grip (palms facing up). Get into the starting position by keeping your back straight and bending at the knees. Let the dumbbells slide down your thighs until they're just below knee height. Execute by pulling the dumbbells up under your chest as far as possible. Pause, and then slowly lower the dumbbells back to the starting position. Repeat for desired reps. Keep your back straight, shoulder blades back, and eyes facing the front. Keep your elbows tucked in by your sides as you pull the weight up. Squeeze your shoulder blades together at the top of the movement.

Anchor: Secure the band(s) to the door with the door anchor at knee height. Attach each end of the band(s) to a handle. Grip a handle in each hand and squat 3 to 4 feet from the door while facing the door. Keep your head straight and chest up. Your arms should be straight out in front of you (forearms parallel with the floor.) Pull the handles until your hands are by your chest. Return to the starting position (controlling the resistance). Repeat. Hold the handles with a loose grip. Squeeze your shoulder blades together as you pull the handles back. Your arms should tight to your body as you pull.

Grab the pull-up bar with a full overhand grip. Your grip should be about shoulder-width apart or slightly wider than your shoulders. If you’re unable to grab the pull-up bar, stand on a plyometric box or a secure flat bench. 2. Step off of the box and allow your legs to hang. Your arms and legs should be long. Your elbows should be slightly bent. Squeeze your glutes and quads. Engage your core. Your ribs should be down and your pelvis should be slightly tucked. 3. Rotate your shoulders outward to engage your lats. Your shoulder blades should be upwardly rotated away from your spine. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position. 4. While maintaining a long arm position, pull your shoulder blades down toward your waist and slightly together, squeezing the muscles of your upper back. Movement should only occur at the shoulder blades. Pause in this position. 5. Keep your arms long and allow your shoulder blades to and move up and away from your waist while slowly lowering to the starting position. Your arms should finish long with a slight bend in your elbows and your shoulder blades should be away from your spine.

Hold the EZ bar in front of your thighs on the outermost grips and palms facing away from you. As you breathe in, curl the bar until your hands are at your shoulders. Squeeze your bicep, then lower under control.

Hinge your hips, grab the rope attachment between your legs, and pull it forward with a controlled movement.

Pull yourself up to a chin-up. Shift all your weight to one arm and hold for 2-3 seconds. Then switch to the other arm and repeat.

Stand in an erect position while you hold a barbell with a supinated grip (with your palms facing up). Bend your knees slightly and bring your torso forward by bending at the waist. Keep your back straight until it is almost parallel to the floor. Keep your head up. The barbell should hang right in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping your torso stationary, lift the barbell as you breathe out. Try to keep your elbows close to the body without any force with the forearm other than holding the weights. At the top (contracted) position, squeeze your back muscles tightly and hold that position for a second or more. Slowly lower the weight again to the starting position as you inhale. Repeat the movement for the desired number of repetitions.

Anchor: Secure the band(s) to the door with the door anchor at top of the door. Attach each end of the band(s) to a handle. Grip a handle with each hand and kneel down on one knee, 3 to 4 feet from the door while facing the door. Keep your back straight and head straight. Your arms should be pointed towards the anchor with palms facing up and hands about 6 inches apart. Pull the handles down until your hands are below your chin. Return to the starting position (controlling the resistance). Repeat. Grip the handles loosely, just tight enough so that you will not let go. Push your shoulder blades down as you pull the handles towards your chin.

Hang from a pull up bar with both hands, dead hang. Shift all your weight on your right arm until the left arm is used only for assistance and compensating the weight that your right arm can't support. You can start with full grip hold of the bar with the left hand, but as you proceed with the exercise, leave only two fingers on the bar. Keeping your right arm straight, pull up with your right scapular muscles to engage your shoulder. You should only move an inch or so. Relax your scapular muscles back to the dead hang. This is one rep.

Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting position as your breathe in. Repeat for the recommended amount of repetitions. NOTE: There are a few essential things to watch for when doing this exercise. First, avoid swinging motions or overcompensating with your shoulders. Keep your pelvis tucked and core engaged to prevent shifting during the concentric phase of the exercise. If you struggle with shoulder or back compensations, stand against a wall and don’t allow your back to come away during the movement.