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What does it really take to get in shape? Some experts are claiming all you need is one minute.

CBS2 reporter and workout devotee Alice Gainer put the 60-second regimen to the test.

The one all-out, high-intensity minute includes jumping lunges, burpees, and standing jumps with knees up, each for 20 seconds. It might not sound like a lot exercise-wise, but a new study suggests this type of brief workout may really be the new key to fitness.

So, is it as easy as walking into a room and performing the exercise for a minute and calling it a day?

“You always want to do a warm-up. You wanna do a cool-down. No one is suggesting you should only do one minute of workout every day,” Ben Wegman of the Fhitting Room said.

But new information revealed that one intense minute within a 10-minute program could yield the same results as 45 minutes of moderate effort in terms of aerobic fitness and other physical benefits.

Gainer gave the minute workout her best shot and it got her wondering — what are the benefits of doing it?

“Essentially the harder that you work in these short bursts of activity, the more oxygen you’re going to consume throughout the day. That means you’re going to burn calories throughout the day as well,” Wegman said.

Other experts caution not to get too excited at the prospect.

“Somebody that really thinks they’re going to do one minute, and all of a sudden change the shape of their body and be a new a person, it’s not going to happen. I wish it did,” exercise psychologist Scott Weiss said.

In spite of the intensity of the brief workout, Weiss is not convinced that 60 seconds are what you need for total fitness.

“I don’t think it’s going to push people over plateaus that they necessarily need to break. It’s not going to retrain new parts off the body,” he said.

However, Dr. Weiss and Wegman do agree on one thing: it’s best to just get moving.

“I think it’s about preference. Honestly, I think it’s about do I have the time in my day and what am I looking to achieve?” Wegman said. “That’s an all-out minute.”

Experts add that you can create intervals in almost any workout or situation like walking up stairs, taking two at a time, pushing a stroller, or going at full speed for a block. They warn not to go all out if it’s something you haven’t done before. Work hard, but within what’s comfortable for you.

DailyMail

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Real Housewives Of New Jersey stars Melissa and Joe Gorga have been married for 14 years.

And it seems that the trick to making their union last is working out together.

On Monday the lovebirds were seen sweating up a storm side-by-side at the NYC’s hottest HIIT class at Fhitting Room.

4a29580f00000578-5496863-image-a-85_1520971234102-1‘The high intensity interval training workout features kettlebells, TRX straps, cardio, core work, battle ropes and more,’ according to the company.

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FHITPro trainers Eric Salvador and Simon Lawson were on hand to help with form and motivate the couple as they tackled this killer workout.

Later the reality TV stars were seen heading to a romantic dinner date at Strip House.

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They kissed while on the street and held hands. The brunette looker wore a fur-lined camo hoodie and jeans while he had on a black sweatshirt and jeans.

The stars wed in 2004 and raise three children together: Antonio, Joey and Gino.

This sighting comes after his sister Teresa Giudice showed off her workout photos.

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Guest of a Guest

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Each Class is Different

Every class follows a FHIX (functional high intensity mix) format, but you’ll be doing something different every time. Whether it’s kettle bell swings or burpees (good luck),  you’ll feel the burn. The class is circuit based so it’s very similar to a workout you would do at the gym, just a lot more fun because of the music and hype instructors.

Professional Athletes Train Here

If you’re super fit and looking for a challenge, you can actually take their advanced FhiXtreme class, loved by NBA, NFL, and Olympic athletes! Other celebrities, like Shameless star Emmy Rossum, are Fhit regulars as well.

It’s Going to be Hard

Nobody said it would be easy! Pain is weakness leaving the body, after all. You’re going to be pushing yourself to limits your body may have never been pushed to before… it is in fact one of NYC’s HARDEST workouts! Just one more reason to make it through (and then brag about it on Insta!).

The Instructors Are All Hot

Hey, having an extremely good-lucking motivator can’t hurt. These instructors are masters in their field with backgrounds as professional athletes, dancers, and teachers who are super inspiring and helpful during and after class. PLUS their playlists are always on point – Head Trainer Eric Salvador always encourages some groovin’.

It’s Team Oriented – You’re Not Alone

The Fhitting Room does a great job incorporating teamwork with personal goal achievement within the 50 minute workout. Through the circuit you’re working with others to get the job done and it’s always nice to have someone else by your side who’s just as winded from that last round of jump squats. Even the dude who’s always one step ahead is pushing you forward. Go team!

It’s FHUN!

Check out a class and thank me later. They have a great two for one deal for first timers so you and your bestie can plank it out together. The Fhitting Room has three locations: Upper East Side, Flatiron and the Upper West Side, so go and get your FHIX.

 

Refinery29

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Location: Flatiron, Upper East Side, Upper West Side

Workout Type: HIIT

Best For: Training outside your comfort zone

What To Expect: Lively trainers play off one another in this high-intensity interval training class that falls somewhere between Crossfit and bootcamp.

The routines (which make use of a wide variety of equipment)changes every time, but you can expect 50 minutes of great strength and endurance training in every session. After warming up with cardio circuits and Tabata intervals, the 20-ish-person class changes gear and is divided into smaller “teams” for a round-robin-style workout. Individual stations are equipped for strength training exercises that you’ll perform for a certain period of time before moving on to the next. TRX suspension trainers, plyo boxes, kettlebells, rowing machines, dumbbells, and medicine balls (it’s amazing how the room stays organized) are incorporated in varying exercises at each station. Culminating the rotations in the aptly-named “FHIX”, a few mostly-bodyweight moves performed at an “all-out” effort that leave you panting and feeling an after-burn effect.

What pushes you to finish it is the sense of camaraderie and infectious energy in the room. The often-witty instructor duo tag-teams the class and exmphasizes group fitness; you may even make friends with the person sweating beside you. Also: Whether it’s posture correction or modifying exercises based on an injury, having two trainers present ensures extra attention for each participant.

If Fhitting Room sounds a bit intimidating, take your workout to the FHITpit, an alternative class that follows the same structure but with one instructor in a max-10-person class.

First-Time Tip: Check out the FHIT Fundamentals section of the studio’s website for how-to demonstrations of the signature exercises.

New York Post

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There’s nothing that makes a fitness instructor cringe more than seeing someone exercise with bad form — shoddy alignment is dangerous and can lead to injury.

The response is visceral for trainers such as Anna Kaiser: “It makes my body hurt,” says the small-but-mighty dance-cardio guru, who works with celebrities from Kelly Ripa to Shakira. “You can’t take your workouts to the next level until you have proper form. It’s kind of irresponsible not to get it right.”

Here, influential trainers share the most commonly butchered exercise moves, plus some healthier alternatives you can handle on your own — even when you’re not under the watchful eye of a pro.

Skip: Single-leg dead lifts

In her famous dance-based fitness classes at AKT, Kaiser often sees people doing this balance-heavy move incorrectly. The exercise involves standing on one leg with weights in both hands, then bringing the weights to the ground as the back leg rises. Often, Kaiser sees spines curving and knees buckling. This could result in back pain and even a herniated disk, especially if heavier weights are involved, she says.

Try: Single-leg bridge

Kaiser recommends taking it to a mat to tone your glutes. Lying on your back, put one foot flat on the floor with the knee bent. Lift the other leg at a 90-degree angle with the toes pointed up. Raise the hips about 8 inches from the ground and pulse. The move works the same muscles as the single-leg dead lift — the glutes, the hamstrings and the inner and outer thigh muscles. “It’s easier to target the right muscles and also keep your back neutral,” Kaiser says.

Aim for three sets of 25 reps, then switch sides and repeat.

 

Skip: Standard bicep curls

You don’t get biceps like Alonzo Wilson’s by doing curls wrong. Still, he constantly sees people incorrectly using momentum — as opposed to strength — to lift the weights. Often, people lurch side to side with each curl, thrusting the weights toward their shoulders and letting them fall back to their sides and behind them. Doing it this way could result in a sore back, since the strain may cause inflammation of the lower lumbar spine, says Wilson, the founder of Tone House, a studio with locations on the Upper East Side and NoMad, which trains its classgoers as if they were professional athletes. The problems are magnified if you’re trying to show off with too-heavy weights.

Try: Twisted bicep curls

Wilson recommends a similar exercise, with an added twist to make it safer and more muscle-building. With your feet a hip-width apart, start by holding the weights at your side with your palms facing inward and the heads of the weights pointing straight forward. Hinging at the elbow, slowly pull the weight toward your shoulder, twisting your wrist so you reach the top with your palms facing your shoulder. Keep your core tight the entire time.

“That small twist helps you get more bang for your buck” — and reaches more of the arm muscles, Wilson says. As with the standard curl, make sure you’re not using momentum to propel the movement.

Aim for four sets of 12 reps, with a weight amount that won’t be too hard to control.

 

Skip: Kicking into a yoga headstand

Claire Fountain, the Upper West Side yoga instructor who’s coached celebrities such as LeBron James and Common, says she’s constantly seeing yogis improperly attempt headstands, especially on social media. “People think headstands are really impressive, but they get impatient, so they kick up into it, and that can be really damaging,” Fountain says, noting poor headstand form might result in neck or spine injuries, muscle pulls, dizziness or headaches. “Anyone with neck and upper-back issues — and some eye issues — should not practice them,” she says.

Try: Forearm plank to dolphin pose

To strengthen shoulder and core muscles, Fountain suggests mastering a progression before you commit to a full-on headstand: Work on transitioning from a forearm plank to a dolphin pose — basically a cross between a forearm plank and a downward dog.

Start in a forearm plank, with your elbows underneath your shoulders and your hands clasped together. Hold for two breaths. To move into dolphin, come up on your tiptoes and pike your hips up into a V-shape with a flat back, keeping your core tight and shoulders engaged, with your gaze back toward your feet. “This move will also help strengthen the muscles necessary to pull off a headstand with more control,” Fountain says.

Incorporate at least 10 progressions into your workout.

 

Skip: Elevated tricep dips

When most people think of workouts that will give them lean triceps, they think of this potentially dangerous exercise, says cross-training expert Jason Tran, who teaches indoor cycling at Swerve and high-intensity interval classes at the Fhitting Room. The exercises involve holding onto the edge of a bench from behind your back, then bending the elbows to dip the butt down to the ground. People do it wrong by curving their spine and letting their shoulders come up toward their ears, which can put a lot of strain on the rotator cuffs in the shoulder, Tran says.

Try: Tricep pushups

A triceps pushup is similar to a standard pushup. To set up, lie on your stomach, place your hands under your shoulders, and lean forward slightly. Keeping your elbows close to your side and your abs tight, tuck your toes and push up with a straight back. It’s OK to modify with bent knees, just make sure your tailbone stays tucked and level with your spine, says Tran, and that your arms remain tucked close to your sides. “It’s better all-around movement; it gives your arms great shape and you’re working your core,” he says.

Aim for three sets of at least 10 pushups.

Skip: The curtsy lunge

A curtsy lunge involves stepping back and crossing one thigh behind the other as if you were doing a curtsy, often with hand weights. Even if you align the legs properly — with your back toe in line with your front heel — it could cause an abnormal hip rhythm and create a problematic angle in the knee, potentially leading to ligament pain or damage. “The cost is not worth the benefit for 99 percent of the people doing them,” says TMPLtrainer Dawn Marie Slocum.

Try: A reverse lunge

Stand with your legs about a hip-width apart and slide one of your feet directly back behind you, keeping the hips square. With weights in your hands, hover your back knee close the ground, so your front leg is at a 90-degree angle. Just by keeping your hips square, “You recruit the same amount of muscle, but the joints are in a less vulnerable space,” Slocum says of the move, which is especially good for your hamstrings and glutes.

Aim for three or four sets of 10-15 reps. Try to get to the point when you don’t want to do two more reps, but you still physically can. After that point, your form may suffer, Slocum says. “If the last rep doesn’t look like the first rep, then you know you’re at your stopping point.”

 

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Popsugar

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Have you ever walked into a gym and immediately had no idea what to do or where to start? Those machines and weights may look like a lot at first, but you just need someone to show you the ropes. . .then it gets fun. Masters of said fun are  Carlos Davila and Troy Brooks, trainers at Fhitting Room in New York City.

They use a range of machines and gym equipment to design superfun, dynamic, and challenging workouts for their classes in NYC, but today they’ve made a foolproof guide to the gym that’ll walk you through a warmup, a couple sets using machines, a kettlebell circuit, and some bodyweight moves. Ready? Make sure you have your form dialed, and then use this as your how-to while you get acquainted with the different parts of your gym. You’ll be a pro in no time.

The Warmup: Five Minutes

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Rowing Machine: Four Minutes

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“Do eight intervals of 20 seconds of work (rowing), followed by 10 seconds of rest,” said Troy. This will put you at four minutes total on the rower before you move on to the next activity.

Kettlebell Circuit: 15 Minutes (Approximately)

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Do 15 reps of each move, four times, with 30 to 45 seconds of rest between each movement. If you’re unfamiliar with kettlebells, try this beginner kettlebell tutorial or read about proper kettlebell swing form.

Kettlebell Swings: 15 reps

  • Start by standing with feet hip width apart, toes slightly outward, with the kettlebell in front of you, making a triangle with your feet.
  • Hike the bell up and back between your legs to start the motion.
  • Thrust forward from the hips to swing the kettlebell to chest level.
  • When receiving the kettlebell back down, allow the knees to slightly bend, but don’t squat.
  • Send the butt back and let momentum take the kettlebell down between the legs/inner thighs.
  • Continue for 15 swings, then rest for 30 to 45 seconds.

Men’s Health

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If you spend most of the work week in an office, you probably look forward to the weekend as a time to get out there and have some fun, not spend hours cooped up somewhere else — like the gym.

So when Fhitting Room head coach Eric Salvador stepped into the MH Rec Room and offered us his favorite HIIY (high intensity interval training) workout–one that takes only 12 minutes from start to finish–we rolled out the cameras.

Watch the video above to see Salvador run through his three-round, four exercise circuit. One thing in particular that we like about the way Salvador designed this workout is the element of counted reps, which helps keep the intensity high throughout.

By going as many reps as possible in the first round, and then holding yourself accountable to hit that number in rounds two and three, you give yourself a target. Better yet, it’s a target you can revisit the next time you do the workout.

The format of this full-body workout, as Salvador explains in the video above, goes like this: During the first minute, you’ll perform as many dumbbell thrusters as possible. As soon as that minute is over, you’ll go straight into the next exercise, tuck-ups, without resting between moves. Be sure to keep count of your reps for each exercise. Finally, you’ll move onto burpees to round out the third minute. The fourth minute is your time to rest.

Once the fourth minute is up, you’re back at dumbbell thrusters. Repeat that four-minute circuit for a total of three rounds, which will land you squarely at 12 minutes.

Now go enjoy your weekendscreen-shot-2017-08-29-at-7-39-42-am

Millennials are ditching big-box gyms and signing up for smaller boutique fitness classes that promise a toned body and a fun experience.

In an effort to learn more about this growing trend, CNBC tried out a variety of classes in New York City, including boxing at Rumble, high-intensity interval training at F45 Training and the Fhitting Room, yoga at Y-7, and balancing it all out at Pure Barre.

Most of these classes are occupied by millennial women

According to IHRSA, customers of fitness “studios” tend to be between 18 and 25 years old, while traditional fitness facility members skew higher, into the 35-54 age range.

 

The cost

Taking a class at Rumble — backed by celebrities Justin Bieber and “Rocky” himself, Sylvester Stallone — will set you back $34 per class.

A pack of 10 classes goes for $320.

At F45 Training and at the Fhitting Room the cost of 10 classes jumps to $350.

But these prices aren’t scaring millennials away.

“It is way more fun than a gym. … You have 45 minutes, you’re in and out, and I don’t have to worry if I did everything,” said fitness enthusiast Casey Cohen.

NYC model Talia Richman, who has 67,000 Instagram followers, says her image is her job, so these classes are worth the big bucks.

“Working out is part of my job. My job as a model is my image, my look, my body. Sure, these classes are really expensive. But I find it to be the most motivating for me to do classes. It is a lot harder to work out by yourself,” Richman said.

Data show that high prices aren’t hurting demand.

From 2012-2015, memberships in traditional fitness clubs grew by just 5 percent, while the smaller specialty studios jumped by over 70 percent, according to research from IHRSA.

A highly engaging environment

Dark lighting, blaring music, positive phrases shouted out by the instructors (like “keep your eye on the prize”) and the ability to socialize are appealing to fitness buffs who take specialized workout classes.

Rumble co-founder Noah Neiman explained why his studio offers much more than just punching a bag.

“It’s not just about burning calories, it’s about the experience. You can justify it [the cost] because this is your entertainment dollar and on top of that you’re getting a great workout,” Neiman said.

Experts say it’s this enticing combination of socializing and working out that has driven more young professionals to sign up for classes.

“Instead of going to get a drink, we now work out and do 100 burpees together,” said Cohen.

Social media has played a powerful role in driving engagement as well, offering a way for these fitness studios to build a community online.

Australia-based F45 training, which has about 800 studios around the world, focuses almost exclusively on online marketing for future growth.

“I don’t think people pay a lot of attention to billboards and TV and radio and things like that anymore as they do to social media — Facebook, Instagram — so that’s been our biggest tool for getting people in the door,” said Luke Catenacci, co-owner of F45 Training Flatiron.

“Social media is an important tool for us as far as building awareness,” said Kari Saitowitz, founder of Fhitting Room. “It’s such an easy way for our current clients who are ambassadors of our brand to share their experience with others.”

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But skeptics question whether the strong demand for these boutique classes can continue, arguing that the barrier to entry is relatively low plus millennials have a reputation for being fickle.

However, for now it seems to be working.

“Our retention rate for paying customers is extremely high — probably around 75-80 percent,” said Catenacci.

Saitowitz and Neiman said retention rates are high at their respective studios as well.

But competitors are popping up to meet this thirst for innovative workout regimes. Several millennials CNBC spoke to said Barry’s Bootcamp, Tone House, Peloton Interactive and FlyWheel, among others, are frequented. Rowing (yes, that’s right, like row your boat) has also been getting some buzz, with CityRowe in Union Square.

Fitness pros say sustainability, scale and building a niche brand will be the key challenges for these studios. These long-term risks are not just relevant to new entrants but even companies such as indoor cycling veteran SoulCycle, which was founded in 2006 and is still waiting to go public.

So, how would I, as the target audience of all these offerings, rate my experiences?

While the high price is annoying, the lively energetic atmosphere in these group classes is a great motivator, and makes me want to keep coming back — something many of us have struggled with at traditional gyms.

It may seem corny to some …

… but the team-oriented classes and motivational jargon used by the instructors does help when you’re trying to get through your last set of pushups.

Of the group, Rumble probably does the best at marketing to my demographic. Its long list of star clients and models certainly boosts its “coolness” factor.

But the best workout? Surprisingly, I liked them all. The Pure Barre class, which consists of a workout centered around a ballet barre, reminded me of my days in dance class. It may have lacked the intensity of circuit training, but I could definitely feel the burn afterward.

But everyone has their preferences, and we’re just seemingly at the beginning of this latest fitness craze.

So, for a while longer, you have your options. Just the way a millennial likes it.

Daily Burn

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The pull-up is the original badass move. Sure, there are plenty of ways to show off how strong you are, but the pull-up is unmatched. It demands back, shoulder, arm strength, not to mention a strong core, too. But if you finally want to learn how to nail one (or 10), you might be intimidated by the challenge. And we’re not going to lie to you: It takes work.

“You’re moving your whole bodyweight on your hands, which is something you typically don’t do. It’s like learning to walk,” says Mark Ribeiro, a certified personal trainer at the Fhitting Room in New York City. (You might know him from his turn on American Ninja Warrior.)

Rather than training pull-ups solo, we tapped Ribeiro to show us how to successfully advance to the real deal by working all the necessary muscles. Don’t get frustrated if you can’t do one clean (meaning you don’t use your knees to swing up) unassisted pull-up right away, Ribeiro says. It can take a few months, especially for someone who doesn’t do bodyweight exercises.

But the payoff is bragging rights. To help you get there, here are 10 exercises from Ribeiro that’ll take you from the ground up.

10 Moves to Master the Pull-Up

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1. Hollow Hold

This is where you practice the proper pull-up position, so you engage both your core and back and don’t make the mistake of pushing your hips forward when hanging.

How to: Lie on your back on the floor with your arms extended by your ears (a). Lift your legs off the ground and your arms overhead simultaneously to hold a hollow position (b).

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2. Hanging Hold

This pose helps you practice the bottom of the movement, as well as build grip strength. This eccentric phase of the pull-up is all about lowering down with control.

How to: Dead hang (relax shoulders and lats) from a bar (a). Pull your shoulders down and squeeze your lats into a reverse shrug (b).

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3. Bent-Over Row

Here, you’ll engage your lats and biceps to give you a full range of motion on the pull.

How to: Lunge your left foot forward, and your right foot behind you (a). Hold a dumbbell in your right hand with your left elbow resting on your knee (b). Pull the weight up to your chest, bending your elbow to 90 degrees (b). Maintain a tight core throughout the movement to stay stable (c).

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4. Hinged Row

Similar to a bent-over row, this move requires you to use two hands simultaneously, which is more accurate to a pull-up.

How to: Hold a dumbbell in each hand. Bend over slightly with your knees slightly bent and your back straight (a). Pull dumbbells into your chest and slowly release them back down (b).

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5. Deep Low Row

With this move, your bodyweight provides the resistance. You’ll learn how to engage your back while pulling. This will also improve grip strength to hold onto the bar throughout the exercise. Ribeiro uses TRX straps here, but if you can’t get a hold of a pair, use a bar on a squat rack.

How to: Hold two TRX handles with your palms faing in (or holding a bar with both hands). Lean back and walk feet forward so that your body is at a 45-degree angle with the floor (a). Engage your core to stabilize your spine, and pull your chest into your hands (b).

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6. Bridged Row

Engaging your biceps and lats, this is the next step up to getting accustomed to using your full bodyweight. Again, if needed, use a squat rack bar. Be sure to keep your back straight as you pull your body towards your hands.

How to: Position a block or step in front of the TRX straps . Sit down under the handles and grab them. Walk tour feet onto the block — you should be hovering horizontally over the floor (a). With arms in front of your chest, pull your body up to your hands (b).

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7. Lat Pull Down

Similar to the motion of a pull-up, this move engages your back. Keep your core tight as you pull the bands down to ensure you aren’t arching your back.

How to: Loop a resistance band around a bar overhead. Grip each side with one hand and sit on the floor. (a). Pull your hands down toward your chest and release the band slowly to extend your hands up overhead (b). Do a high number of reps (more than 15) to work your full range of motion (c).

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8. Assisted Pull-Up

You’re almost there! Loop a band around an overhead bar like in the lat pull down or use a pull-up machine.

How to: Holding onto the bar in that hollow position you practiced earlier, pull yourself up to bring your chin to the bar (a). Keep your legs together and engage your core to prevent arching your back (b). Think quantity here — performing sets of 10 reps.

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9. Negatives

This move focuses on the bottom portion of a pull-up and engages your back using your full bodyweight. If you can’t hold it at the top yet, that’s OK! it simply means you need more practice with the other moves on this list.

How to: Use a box to help you get up to an overhead bar. Start at the top with your chin to the bar (a). Hold for a second and then lower down with control (b). Yes, these are meant to be tough — so aim for sets of three to five reps.

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10. Push Press Negative

This move will help strengthen your back without having to do a pull motion.

How to: Grab a dumbbell in each hand and bring them up to your shoulders (a). Bend your knees and lift the weights over your head (b). Slowly lower yourself towards the ground (c). Perform sets of three to five reps — again thinking quality over quantity.