Full-body parallel bar coaching

Last but not least, 2020 taught us to be creative with our workouts and that even the simplest equipment can deliver great results. Developed by Oxygen Coach and all-round badass Amber Dodzweit Riposta, this workout utilizes these groovy Lebert EQualizer bars and is designed to burn calories, crush your core and work out definition from head to toe – just with yours Body weight! “Performing certain movements outside of the gym can be a challenge,” says Lebert Ambassador Riposta. "But with machines like this, you can build muscle and improve definition – without lifting a single dumbbell."

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The workout

Do each for an additional 30 seconds, then rest for 30 seconds. Repeat each set three to five times.

Set 1

exercise Seconds

Immerse yourself in Pike Hold

30th

Alternate Reverse Lung to Incline Push-Up

30th

Rest

30th

Set 2

exercise Seconds

Pull-ups with an alternating knee lift

30th

Oblique twist

15 (each side)

Rest

30th

Set 3

exercise Seconds

Triceps extension

30th

Raised plank knee to chest

30th

Rest

30th

Immerse yourself in Pike Hold

Set the bars parallel to each other and stand in between. Grasp the bars with your arms straight, then bend your knees and lift your feet to hang between the bars. Keeping your core tight and your chest raised as you bend your elbows and lower yourself into an incline until your arms form a 90-degree angle. Then extend your arms to full extension and straighten your legs in front of you so they are parallel to the floor. Hold for a moment, then return to start.

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Bernstein's advice: Make sure your arms are straight but not locked during the pike hold to protect your elbow joints.

Alternating lunge to incline the push-up

Alternate Reverse Lung to Incline Push-Up

Place the bars parallel to each other and stand by them with your feet hip-width apart. Take a big step behind you and bend both knees to jump straight to the floor. Then, squeeze your back foot and bring your legs together as you lean forward and "fall" between the bars, catching yourself with your hands, and lowering yourself straight into a sloped push-up. Extend your arms to push yourself up and down from the bars and then to stand again. Next, alternate legs.

Bernstein's advice: Make this movement more explosive to increase the intensity: Extend your back foot out of the lunge and force yourself up and down as you come off the bars.

Pull up with an alternating knee lift

Pull-ups with an alternating knee lift

Set the bars parallel to each other and sit between them. Grasp the bars firmly and place your feet flat on the floor with your knees bent. Pull your shoulder blades together and lift your hips so that you are hanging under the bars. Ride your elbows down to pull your chest between the bars and at the same time raise one knee above your hips. Return to the start and continue alternately with your knees.

Bernstein's advice: Drive through your heels for stability and tilt your pelvis forward for best access to your core.

Triceps extension

Triceps extension

Kneel in front of a single bar and place both hands about shoulder width apart with arms straight. Tense your core, then slowly bend your elbows and lean toward the bar, hanging from your knees. Use only your triceps to straighten your arms and push you back up to vertical.

Bernstein's advice: Make the most of this single joint exercise by firmly pressing your triceps all the way up.

PlankKneetoChest

Raised plank knee to chest

Lay one pole on its side and stand the other upright a few feet away (as shown). Grasp the sides of the bar with straight arms and stretch your legs one after the other behind you so that your feet with the laces are resting on the standing bar. Find your balance and slowly pull your knees into your chest. Take a short break, then straighten your legs until you start.

Bernstein's advice: Your back can have a tendency to sway in this position, putting you at risk of injury. Tighten your hips to protect your lower back and really dig into your core for better balance and muscle building.

ObliqueTwist

Oblique twist

Sit next to a pole and grasp the middle with both hands. Step out with your feet and lay them flat on the floor with your knees bent. Sit back, straighten your arms, and raise your hips so your body is parallel to the floor and your core is snug. Keeping your feet planted as you pull yourself up and forward toward the bar to come to a stand, and twisting toward the bar to finish the movement. Reverse the steps to return to the start. Do all the repetitions on one side, then switch.

Bernstein's advice: If you are having trouble with this movement, think of two parts: row up first, then turn your body with the slants up and stand up.

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