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Reverse
Close-Grip Pull-up:
(works the lower portion of the latissimus dorsi,
the back muscles that wrap around the sides of the upper body. This
move also hits the biceps)
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Lock
the Door Gym into your doorway and grab the bar with your palms facing
toward you, hands about 6 inches apart. Pull yourself up until the
bar is directly under your chin. Hold for a second, then slowly lower
yourself down. [This move can be reversed by turning your hands so
that your palms face away from you rather than towards you.] |
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Underhand
Medium-Grip Pull-up
(works the outer sweep of the back):
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Lock
the Door Gym into your doorway and grab the bar with your hands about
18 to 24 inches apart, palms facing toward you. Pull yourself up until
your chest is directly under the bar. Hold for a second, then slowly
lower yourself down. Neutral-Grip Pull-up (works the middle and upper
portions of the back): Grab the Door Gym by its' set of parallel handles
(a set of bars that ordinary pull-up bars don't have, by the
way).
Pull yourself up until the bar is under your chin. Hold for a second,
then slowly lower yourself down. |
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Wide-Grip
Pull-up
(works the upper back, biceps and forearms):
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Lock
the Door Gym into your doorway and grab the bar with your palms facing
forward and your hands slightly wider than shoulder-width apart. Pull
yourself up until the bar is under your chin. Hold for a second, then
slowly lower yourself down. |
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Legs
Up Push-up
(works the upper chest, plus the shoulders and triceps)
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Kneel
on the floor with your back to a step and the Door Gym on the floor
in front of you. Grab the handles of the Door Gym and place your feet
on the step. Next, lower your upper body as near to the floor as you
can by bending your elbows, keeping your knees locked and your body
rigid throughout. Press yourself back up and repeat for as many repetitions
as you can. |
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Legs
Down Push-up
(works the lower chest, plus the shoulders and triceps)
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Kneel
on the floor facing a wide, long step or a sturdy box about 8-12 inches
off the floor. Place the Door Gym on the step in front of you, then
get yourself into a push-up position, extending your legs behind you.
Lower yourself down by bending your elbows, keeping your knees locked
and body straight as you go. Press yourself back up and repeat. |
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Pull-up
Crunches
(works the upper abdominals)
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Lie
flat on your back with your feet together and legs bent at a 90-degree
angle, tucking your feet underneath the Door Gym. Place your hands
lightly along the sides of your head and you're ready to start. Slowly
curl your head and shoulders off the ground towards your legs as far
as you can. Next, slowly extend your arms out in front of you and
lightly grab behind your knees. Slowly pull yourself forward an extra
inch or two, hold for a second, then lower yourself back down an inch.
Place your hands back alongside your head and lower yourself back
to the floor. |
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Crunches
(works the upper abdominals)
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Lie
flat on the floor and fold your arms across your chest. Bend your
knees so that both feet rest flat on the floor, tucking your feet
underneath the Door Gym. This is the starting position. Slowly curl
your torso forward, raising your head and shoulder blades off the
floor. |
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Hanging
Leg Raises
(works the lower abdominals)
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Hang
from the Door Gym with your arms and legs straight. Keeping your feet
together, bend your knees and slowly raise them to your chest. Pause
for two seconds, then slowly lower them back down until your legs
are once again straight. |
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Hanging
Twists
(works the lower abdominals and obliques, the love handles):
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Hang
from the Door Gym with your arms and legs straight. Keeping your feet
together, bend your knees and slowly raise them to your chest, twisting
your body to the left as you go. Pause for two seconds, then slowly
lower them back down until your legs are straight. Repeat the exercise,
this time twisting your body to the right. |