| Required equipment | Rig |
| Primary muscles | Lats, Quads, Abs - Straight Abs |
| Secondary muscles | Biceps, Glutes, Hamstrings, Lower Back |
| Stand up straight |
| Squat down on the floor |
| Assume the push up position |
| Squat down on the floor |
| Stand up straight |
| Hang from the chin bar |
| Pull yourself up |
