We have thus far built a strong pulling foundation, but it’s now time to train the full movement.

The first step to creating empowered women is never to tell them they can't.

The work in this week’s program will challenge the base you've built in the first three weeks with a significant amount of volume and concludes with different ring variations to bring variety.

Smart programming, exercise selection, and execution can go a long way to reducing the risk of injury.

Part 3 builds directly on the work from the previous 2 weeks. We use similar movements but increase the loading with more difficult variations, higher repetitions, and longer holds.

In the second part of this series, we aim to strengthen the top position of the pull up with a set of taxing movements.

Hanging does for your shoulders what deep squats do for your hips.

How you choose to view your challenges and setbacks will determine your outcomes in life.

It's benchmark day, and time to end this challenge on a high note. A high rep note that is.

A fitness fairy tale about finding just the right resistance.

Lots of variations and mixing it up today.

Adding intensity to these basic movements is just a matter of changing your hand positioning or grip sometimes. Keep it simple.

Explosive clapping push ups are fun and they can get your heart pounding, too. We give them a try today.

Today, we put a little bit of a twist into our pull ups.

Final day of this week and you can look forward to a weekend of rests so, give it some extra commitment today, if you can.

Today we use our kettlebells to add something extra challenging to our push ups.

Lots of new push up variations to try today as we pass the halfway mark in this challenge.