Hang Tough

Holly Legge is a UFE Bikini Champion and Fitness Model Pro and Chris is a classic physique competitor.

There’s a measure of beautiful simplicity when you use just one piece of equipment to get a workout that gives your muscles everything they need. By coupling bodyweight exercises with hanging from a chin-up bar it not only challenges you, but offers long-term benefits that include grip strength, stretching and balance. The workout is unquestionably a challenge so if you cannot do some of the exercises try hanging from the pull-up bar everyday for a couple minutes prior to doing the exercises to build upper body strength! This circuit will be targeting upper body, abdominals and the gluteus region. There are just six key exercises in this circuit. Perform each move until failure for a maximum of 15 reps while resting for 20 seconds in between each exercise. Once you have completed the circuit, rest for 90 seconds and repeat the exercises for a total of four sets. This circuit can be performed once a week for six weeks, ideally with an increase in repetitions as you progress. You’ll walk away feeling longer, stronger and primed to take your fitness to a higher ground.

1. Chin Up
2. A) Start by hanging on a pull-up bar, gripping the bar shoulder-width apart, keeping your arms straight.
3. B) Pull yourself up using your arms so that your chin meets the bar. Release the movement and come back to the hanging position. Be mindful to come down slowly to avoid injury. Pull yourself up again once the movement is complete.

2. Gluteus Maximus and Abductor
3. A) Start by hanging on a pull-up bar, gripping the bar shoulder-width apart, keeping your arms straight.
4. B) Keeping the movement steady and keeping a tight core, extend your legs back at a 45 degree angle. Tighten your gluteus maximus while continuing to keep your legs straight. Repeat movement once it is complete.

3. Knee Raise
4. A) Start by hanging on a pull-up bar, gripping the bar shoulder-width apart, keeping your arms straight.
5. B) Keeping the movement steady, raise your closed knees to your chest, pausing at the top of the movement. Repeat movement once it is complete.

4. Oblique Knee Raise
5. A) Start by hanging on a pull-up bar, gripping the bar shoulder-width apart, keeping your arms straight.
6. B) Keeping the movement steady, raise your closed knees to the side of your chest, pausing at the top of the movement. Repeat movement once it is complete.

5. Abdominal Biking
6. A) Start by hanging on a pull-up bar, gripping the bar shoulder-width apart, keeping your arms straight.
7. B) Keeping your upper body as still as possible, bring one bent leg to your chest and alternating one leg at a time, for a ‘biking’ motion. Perform this movement until failure.

6. Glute Abductor
7. A) Start by hanging on a pull-up bar, gripping the bar shoulder-width apart, keeping your arms straight.
8. B) Keeping the movement steady and keeping a tight core, extend your legs horizontally. This exercise will target the gluteus medius and minus. Repeat movement once it is complete.

Up The Intensity

Feeling like you could stand to work harder? If yes, then aim to integrate some HIIT (High Intensity Interval Training) to go along with this circuit by sprinting for one minute or doing challenging stepper intervals. HIIT has been linked to longevity, strong bones and increases in one’s metabolism.

Refuel with Chunky Monkey

You’ll need

1⁄2 banana

2 tbsp PB2

1⁄2 cup of water

1 scoop of Dynamis Black Forest Cake protein powder

1 tsp stevia or splenda (if you so choose)

1 tsp vanilla extract

Ice

What to do: Add ice to blender cup first, add in fruit, extract and protein powder to cup, mix until milkshake texture. Adding more ice makes it thicker and more ‘milkshake’ like.