Good for city dwellers and travelers.
1 minute rest in between sets. You will build up stamina and gradually be able to add to your reps. Alternate sets, 1st set of 5 palm forward, 2nd set palms facing you. I do a set of sit-ups between pull-up reps. Also as you progress you may alternate the width of your grip for more complete muscle development.
(Set 1)
5 reps, palms forward
(Set 2)
5 reps, palms facing
Do (4 sets) of each type of pull-up and you are done!
This workout contains 5 exercises.
1 - Pull Ups
With your palms facing away from you grab a straight bar and hang from the bar. Next pull yourself straight up keeping your body stiff, stop when your chin is above the bar. Slowly let yourself drop till your arms are fully extended.
Exercise Steps
2 - Ab Crunch
An all time classic!
Exercise Steps
 | Lie on your back with your knees bent and feet flat on the floor arms extended linear to body. |
 | Now, use your upper abs to raise your upper body towards your pelvis (ensure shoulders lift of the ground) Slowly lower until your upper body lightly touches the floor, repeat. |
3 - Push Up
An all time no machine classic!
Exercise Steps
 | Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder width apart, feet together and parallel to each other. |
 | Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor and inhale as you bend your arms. Keep your head up and looking forward ahead of you. |
4 - Crossover Ab Crunch
Ab Killer!
Exercise Steps
 | Lie on your back with your knees up and your feet on the floot. Cross your left leg over your right leg. Your left ankle should rest just below your right knee, making a triangle between your legs. Put your right hand behind your head, with your right elbow extended to the side. Rest your head and album on the floor. Place your left hand on your right obliques or at your left side. |
 | Now, contract your abdominal muscles to pull your upper body up so your right elbow touches your left knee. Lower, and repeat. After you finish, do the exercise over with the opposite side. |
5 - ab bridge
Exercise Steps
Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominals in; imagine you're trying to move your belly button back to your spine. Hold this for 20 to 30 seconds, breathing steadily. Release, then repeat for another 20 to 30 seconds. That equals two complete sets. As you build endurance, you can do one 60-second set instead of two shorter ones. |