1. Stand facing the box, your knees and hips slightly bent in an athletic stance.

2. Bend your knees and press your hips back as you swing your arms behind you in a smooth motion.

3. Explode through the balls of your feet, jumping into the air, swinging your arms up and forward.

4. At the height of your jump, bend your knees and hips to draw them forward to land on top of the box.

5. Land with both feet at the same time atop the box.  Try to do this "softly."

6. When on top of the box, your feet should be roughly hip-distance apart.

7. Step—don't jump—carefully off the box and reset for the next repetition.

Pull Ups

1. Reach up and grab the bar with both hands.

2. Keep your core tight and shoulders engaged.

3. Use your back and arm muscles to pull your chin above the bar.

4. Lower your body with control until your arms are fully extended again.

5. Repeat

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Dips

1. Stand between the bars and grip them firmly with both hands.

2. Press down through your hands to lift your body so your arms are straight and feet are off the ground.

3. Slowly bend your elbows to lower your body, keeping them close to your sides. 

4. Straighten your arms to return to the starting position.

5. Repeat moving smooth and controlled.

1. Sit on the bench and slide your feet under the foot bar to anchor them securely.

2. Lean back with control until your back is resting on the bench. Keep your knees bent.

3. Cross your arms over your chest or place your hands behind your head (without pulling on your neck).

4. Tighten your abdominal muscles and lift your upper body toward your knees, then slowly lower back down.

5. Repeat.  Keep the movement controlled and steady.

1. Select the bar height that best fits your current fitness level.

   • Higher bars = easier

   • Lower bars = more challenging

2. Place your hands shoulder-width apart on the bar.

3. Walk your feet back until your body forms a straight line from head to heels.

4. Bend your elbows and lower your chest toward the bar—keep your body straight and core tight.

5. Press through your hands to return to the starting position.

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🧡 Start where you’re comfortable, and work your way down to lower bars as you build strength!