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Getting started: the perfect pullup

1. Grip the bar with both hands, shoulder width apart, and your palms facing away from you.

2. Hang with arms and elbows fully locked out.

3. Pull yourself up, chin over the bar.

4. Keep your back tight, relax your neck and bring your shoulders away from the ears. Engage your core throughout.

5. Lower yourself slowly and controlled until your arms are fully extended and straight again.

Source Freeletics

A set of 3 pullups in a row.

A set of 5 pullups in a row.

A set of 10 pullups in a row.

A set of 15 pullups in a row.

A set of 20 pullups in a row.

A set of 25 pullups in a row.

A set of 30 pullups in a row.

A set of 35 pullups in a row.

A set of 40 pullups in a row.

A set of 45 pullups in a row.

A set of 50 pullups in a row.

A set of 55 pullups in a row.

A set of 60 pullups in a row.

Men's Health: The Genius Way Everyone Should Be Doing Pushups

Balance, coordination and power. With wall.

• BASIC JUMP: Hop with both legs, one jump each time the rope passes. The speed version is a great cardio training.

• SKIER (also known as Boxer step): side hops (left-right-left-right...etc.)

• HIGH KNEES: alternate foot step jump with high knees

• JACKS: like the Jumping Jack (feet in wide-narrow-wide-narrow... position)

• CRISS-CROSS: basic jump with every second jump executed with the arms crossed. It's a great coordination exercise as well as upper body engagement.

• SINGLE FOOT: Jumps on one foot.

• DOUBLE UNDERS: Like the basic jump (= single unders), but at every jump the rope passes twice.

• BACKWARDS JUMPING: One can do all jump rope exersices backwards. Great for improving coordination even further.

More range of motion than crunches to train lower abs.

The easier alternative to the Burpee in which you don't go down to the floor, but stay in the high plank.

1. Lie on your stomach with your arms (overhead) and legs fully extended while keeping your head relaxed and spine neutral by looking at the floor in front of you instead of up.

2. Contract your core muscles to stabilize your spine, while simultaneously raising both your legs and arms a few inches off the ground, keeping your head and neck neutral.

3. Keep your arms straight and move your hands to your back until the fingertips touch each other.

4. Move your hands back in front of your head.

Various excercises with TRX or rings.

Workout with a resistance band or tube as a warm-up or after a training session.

Combinations of single exercises with defined repetitions and rounds.

Boulder Trainer is a useful app for people who enjoys climbing and bouldering, which like to increase their strength and fitness for climbing and bouldering.

Hangboard training is a group of apps that will help you to train on a hangboard. The app has implemented training sets for a couple of common hangboards, but you can successfully use it to train on other hangboards. After all, when the app says: „hang for 7 seconds on hard 4-fingers holds”, it does not matter which hangboard you have. You know where 4-fingers hard pockets are.

1. Hang on jugs 7 seconds, repeat 4 times. Rest 90 seconds

2. Hang on jugs 7 seconds, repeat 4 times. Rest 90 seconds

3. Hang on jugs 7 seconds, repeat 3 times

1. Hang on jugs for 5 seconds, repeat 7 times

2. Rest 2 minutes

3. Pull up on jugs and hang on straight arms for 10 seconds, repeat 3 times

4. Rest 1 minute

5. Hang left on easy 4 finger hold, right on jug for 4 seconds, repeat 4 times.

6. Rest 2 minutes

7. Hang right on easy 4 finger hold, left on jug for 4 seconds, repeat 4 times.

8. Rest 2 minutes

9. Pull up on jugs and stay with bent arms for 5 seconds, repeat 4 times

10. Rest 2 minutes

11. Hang on jugs for 5 seconds, repeat 7 times

12. Rest 2 minutes

13. Hang on jugs for 5 seconds, repeat 7 times

1. Hang on jugs for 6 seconds, repeat 7 times

2. Rest 2 minutes

3. Pull up on jugs and hang on straight arms for 10 seconds, repeat 3 times

4. Rest 1 minute

5. Hang on easy 4 finger holds for 5 seconds, repeat 4 times

6. Rest 2 minutes

7. Pull up on easy 4 finger holds and stay with bent arms for 7seconds, repeat for 4 times

8. Rest 2 minutes

9. Hang on easy 4 finger holds for 5 seconds, repeat 7 times

10. Rest 2 minutes

11. Hang on jugs for 7 seconds, repeat 7 times

12. Rest 20 seconds

13. Hang on jugs for 6 seconds, repeat 7 times

1. Hang on jugs for 7 seconds, repeat 7 times

2. Rest 2 minutes

3. Pull up twice on jugs and hang for 10 seconds, repeat 3 times

4. Rest 1 minute 30 seconds

5. Hang on easy 4 finger holds for 6 seconds, repeat 4 times

6. Rest 2 minutes

7. Pull up on easy 3 finger holds and stay with bent arms for 4 seconds, repeat 4 times

8. Rest 2 minutes

9. Pull up on easy 4 finger holds and stay with bent arms for 5 seconds, repeat 7 times

10. Rest 2 minutes

11. Hang on easy 4 finger holds for 7 seconds, repeat 7 times

12. Rest 2 minutes

13. Hang on jugs for 20 seconds, repeat 2 times

1. Hang on jugs for 10 seconds, repeat 7 times

2. Rest 1minute 30 seconds

3. Pull up twice on jugs and hang on straight arms within 10 seconds, repeat 3 times.

4. Rest 1minute 30 seconds

5. Hang on easy 4 finger holds for 7 seconds, repeat 5 times

6. Rest 2 minutes

7. Pull up on easy 3 finger holds and stay with bent arms for 5 sconds, repeat 5 times

8. Rest 2 minutes

9. Pull up on easy 4 finger holds and hang on straight arms within 5 seconds, repeat 7 times.

10. Rest 2 minutes

11. Hang on easy 4 finger holds for 10 seconds, repeat 7 times

12. Rest 2 minutes

13. Hang on medium 4 finger holds (far right, near left) for 7 seconds, repeat 4 times

14. Rest 2 minutes

15. Hang on medium 4 finger holds (near right, far left) for 7 seconds, repeat 4 times

1. Hang on easy 4 finger holds for 7s (4s break) , repeat 7 times. Rest 1 minute 30 seconds

2. Pull up 2x on easy 4 finger holds and hang on straight arms 7s (10s break), repeat 3 times. Rest 2 minutes.

3. Hang on easy 3 finger holds for 7s (4s break), repeat 5 times. Rest 2 minutes.

4. Pull up and stay on easy 4 fingers (left) / easy 3 finger (right) holds for 5s (7s break), repeat 4 times. Rest 2 minutes.

5. Pull up and stay on easy 3 fingers (left) / easy 4 finger (right) holds for 5s (7s break), repeat 4 times. Rest 2 minutes.

6. Pull up on easy 4 finger holds and hang on straight arms for 7s (4s break) , repeat 7 times. Rest 2 minutes

7. Hang on easy 3 finger holds for 7s (4s break), repeat 7 times. Rest 2 minutes.

8. Hang on easy 4 finger holds for 7s (4s break) , repeat 7 times.

1. Hang on easy 4 finger holds for 7s/4s (hang/resr), repeat 7 times. Rest 90 seconds.

2. Hang on easy sloper (left) and deep 3 finger pocket (right) for 5s/10s (hang/rest), repeat 3 times. Rest 90sec.

3. Hang on deep 3 finger pocket (left) and easy sloper (right) and for 5s/10s (hang/rest), repeat 3 times. Rest 90sec.

4. Hang on easy 3 finger holds for 7s/4s (hang/rest), repeat 5 times. Rest 2 minutes.

5. Pull up and stay with bent arms on easy 3 finger holds holds for 7s/7s, repeat 5 times. Rest 2 minutes.

6. Pull up and hang on straight arms on easy 4 finger holds and hang on straight arms for 10s/4s, repeat 7 times. Rest 2 minutes

7. Hang on easy slopers for 7s/4s (hang/rest), repeat 5 times. Rest 90sec.

8. Hang on easy 4 finger holds for 7s/4s, repeat 7 times.