Body-Up Instructions. Body-Up muscle diagram. Assume a plank position on the ground. You should be supporting your body weight on your toes and forearms .
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at .
Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
Otis-Up Instructions. Otis-Up muscle diagram. Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest .
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance .
Sit-Up Instructions. Sit-Up muscle diagram. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them.
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Place the right foot on the elevated platform. Step on the platform .
Jackknife Sit-Up muscle diagram. Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs .
Burpee Pull-Up Instructions. Burpee Pull-Up muscle diagram. Begin standing under a bar with your legs shoulder-width apart. This will be your starting position .