Hang from bar with arms straight, legs together.
Bend elbows and pull yourself up until chin passes bar (as shown).
Hold position for 10 to 15 seconds.
Use arms to lift yourself off bench.
Do 12 reps. Switch legs; repeat.
Reach back with left foot and place toes on seat.
With hands on hips, sink into a lunge (as shown).
Slowly return to standing.
Do 12 reps. Switch sides; repeat.
Hang with arms straight, legs together.
Bend knees, twist torso to left and bring legs toward chest (as shown).
Bend right knee and slide left leg behind you into a deep lunge (as shown).
Straighten right leg as you quickly slide left leg to top of slide.
Repeat on left, making motions continuous and smooth.
Keep alternating sides for 30 seconds.
Playtime pull
Works:Works arms, back
Stand facing a fence or railing.
Squeeze shoulders together as you bend elbows and pull chest toward railing.
Contract abs and extend left leg (as shown).
Return foot to seat.
Hold raised push-up position as you lift left foot off seat (as shown).
Repeat on opposite side for one rep. Do 12 reps.
