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Try is Great Exercise to strengthen and tone your back!! The latissimus Dorsi muscles are the LEAST developed muscles on a female, meaning we NEED to work them ladies. Make sure you are thinking about squeezing those lats on the way down.

Best way to build strength is lowering as SLOWLY as possible!

Chin Up

Burns: 110 Calories in 15 minutes

How To: Grip handle with hands facing inward. Be sure to grip slightly closer than shoulder width apart. Allow the natural curve of your back and keep chest out. As you perform this exercise be sure to keep your entire body straight as it emphasizes more on your targeted muscles. Pull yourself up using your arms and back muscles until your chin is  about level with the bar. Ensure elbows are kept as close to body as possible. If you are a beginner, have someone spotting you so that they can hold your legs to help you build your strength.

Muscles Used: Latissimus Dorsi, Forearms & Biceps.

This exercise is not intended for single workout use. The calories burned is used to show the difference between each exercise. When you look at the Squat for example, it burns so many more calories than the bicep curl. I want you ladies to see why I do pair certain exercises together.
This way, you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week (squat) and this one (lunge) and I’ll add a less calorie burning one (bicep curl) so I don’t get too tired….”  You will be able to create your own workouts and have a strategic look at what you want to include in your circuits.


Join the discussion 4 Comments

  • Dear Flavia : )
    I sure wish that you had your programs on DVD. Is that something that you will ever do?

  • Liana says:

    Is there a substitute for those of us that do not have chin-up bar at home? I have some home gym equipment, like a lat pull-down but nothing that would support chi-up.

    • Anna says:

      A lat pulldown would be Liana! Also an inverted row – set yourself up under a very sturdy table or whatever you may have. Lay on the floor under it, grab hold of the edge of the table about shoulder width apart and pull yourself up. Hope this helps. 🙂
      All the best!
      Anna, CPT, FF Specialist

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