Perfect Pullup Workout: Week 1

Traditional pullups can be difficult, especially when trying to maintain proper form. The Perfect Pullup brings the bar to you, thank to our unique Swing Arm, allowing you to practice your form and build up your strength. With this three week workout, you can increase your max reps and get better at pullups as you go. For complete workout information, as well as pictures for different types of pullups involved in the workout, refer to this chart.

Instructions:

1.       Determine your 1 Set Max and create a personalized workout

2.       Review the Checklist below before each workout for proper form and breathing

3.       Follow the schedule and Get Ripped!

Customize Your Workout:

Create a customized workout using our 21-Day guide. Start with a simple test – using your Perfect Pullup, perform as many Regular Pullups as you can (using good form) without stopping. This is called a 1 Set Max. Use the Routine grid below to find the number closest to your 1 Set Max. This will give you the number of reps to follow for each type of Pullup Set: Regular, Australian, and Standing Row. Once you’ve established your 1 Set Max, get started on the routine. Be sure to rest in between each set of reps. Good luck!

 

Routine – 2 Minute Drills

Max	Regular Pushup	Australian	Standing Row
0	0	1,  1, 1	2, 2, 2
1	1, 1, 1	2, 2, 2	4, 4, 4
3	3, 2, 1	3, 3, 3	5, 5, 5
5	5, 3, 2	8, 5, 2	10, 6, 4
10	10, 6, 4	15, 10, 8	20, 12, 8
15	15, 10, 5	20, 15, 10	25, 20, 15
20	20, 12, 8	25, 20, 15	35, 25, 20
25+	50 in 3 sets	75	100*

*If 2 minutes is not sufficient to complete the specified reps, increase rest time as needed.

Checklist:

·         Head:    Neutral position – ears in line with shoulders and spine

·         Back:     Straight, in line with neck and hips

·         Abs:       Contract abs – pull navel towards spine

·         Legs:

o   Full Pullup: Legs bent as necessary

o   Australian/Standing: Straight legs, feet hip-width apart

·         Pace:     1 count – 1 count

·         Breathing:     We all know it’s important, here’s how to do it right: get into a rhythm of exhaling on the way up, inhaling on the way down

 

 

Week 1 Workout:

·         Day 1:

o   Test Your Max Set

o   1 Australian Set

o   1 Standing Row Set

·         Day 2: OFF

·         Day 3:

o   1 Regular Pullup Set

o   1 Australian Set

o   1 Standing Row Set

·         Day 4: OFF

·         Day 5:

o   1 Regular Pullup Set

o   1 Australian Set

o   1 Standing Row Set

·         Day 6: OFF

·         Day 7:

o   1 Regular Pullup Set

o   1 Australian Set

o   1 Standing Row Set

For more information on the Perfect Pullup, click here.

 

Perfect Pullup Assist 21-Day Workout

Pullups are hard, and even the strongest person can struggle reaching set goals in GOOD form. The Perfect Pullup Assist helps maximize your pullup workout by counter-balancing your bodyweight and allowing you to concentrate on your form. Follow the 21-Day workout below to help you increase the number of pullup sets and unassisted pullups and chin-ups you can perform.

Before starting your workout, be sure to pay attention to the checklist below to ensure proper technique to prevent injury:

Pullup Assist Workout Checklist:

·         HEAD: Neutral position – ears in line with the shoulders and spine

·         BACK: Straight, in line with neck and hips

·         CORE: Contract abs – pull navel toward spine

·         LEGS: Position stirrup in center of one foot – keep leg straight and use the other leg for balance

·         PACE: 1 second up and 5 seconds down

·         BREATHING: Exhale on the way up, inhale on the way down

 

Next, use the guide on page 3 of the workout chart to find your 1 Set Max for unassisted pullups. This will be your guide for performing the workout below. Once you’ve completed the workout, re-test your 1 Set Max and repeat.

 

Workout:

·         Day 1:

o   1 Standard Pullup Set

o   1 Assisted Pullup Set

·         Day 2: OFF

·         Day 3:

o   1 Standard Pullup Set

o   1 Assisted Pullup Set

·         Day 4: OFF

·         Day 5:

o   1 Standard Pullup Set

o   1 Assisted Pullup Set

·         Day 6: OFF

·         Day 7:

o   1 Standard Pullup Set

o   1 Assisted Pullup Set

·         Day 8: OFF

·         Day 9:

o   1 Standard Pullup Set

o   2 Assisted Pullup Sets

·         Day 10: OFF

·         Day 11:

o   1 Standard Pullup Set

o   2 Assisted Pullup Sets

·         Day 12: OFF

·         Day 13:

o   2 Standard Pullup Sets

o   2 Assisted Pullup Sets

·         Day 14: OFF

·         Day 15:

o   2 Standard Pullup Sets

o   2 Assisted Pullup Sets

·         Day 16: OFF

·         Day 17:

o   2 Standard Pullup Sets

o   2 Assisted Pullup Sets

·         Day 18: OFF

·         Day 19:

o   2 Standard Pullup Sets

o   2 Assisted Pullup Sets

·         Day 20: OFF

·         Day 21: Re-Test your 1 Set Max

 

For more information on the Perfect Pullup Assist, click here.

Perfect Fitness Power 10 Arms Workout

 

Get those ripped arms and chest muscles you’ve been craving with the Perfect Fitness Power 10 Arms Workout. Using only the Perfect Pushup, take your fitness to the next level by powering through a challenging regimen. The Power 10 Arms workout includes three exercises: one-arm assisted pushups, power punches, and a super set of slow, close-gripped pushups. Be sure to practice good form – it’s about quality, not quantity! If you can’t do all the reps listed below, do what you can and build up from there. Make sure to stretch and rest in between exercises.

To see a video of the movements (and get some motivation from former Navy SEAL Alden Mills), click here.

The Workout:

·         One-Arm Assisted Pushups – 10 reps then switch arms

·         Power Punch – 20 reps

·         Super Set, Slow, Close-Gripped – 3 sets of 3

Now that you’ve got the moves, what are you waiting for? Refer to the video above for specific movement instructions and get started on building that sculpted upper body this summer.

 

To get more information on the Perfect Pushup handles, click here.

Full-Body Weight Vest Circuit

 

Full-Body Weight Vest Circuit

Looking to add intensity to your workout?  Try the Perfect Weight Vest full-body circuit.  This workout incorporates movements for your core, upper body, lower body and even some plyometrics for an even harder workout. Circuits are intense, and for good reason. They make your heart rate go higher faster to support all the different muscles that are in use. This helps to burn more calories during and after the workout. Plus it helps get results faster because the intensity is higher.

Follow the circuit below for an intense full body workout. Before you start, make sure to review the workout movement descriptions and guidelines on, our online Weight Vest Workout Guide.

 

 

Workout:

For circuit workouts, rest 1 minute after each move. Repeat Circuit 1-3 times. Perform circuits 2-3 times per week with 24 hours of rest between workouts. Alternate between Circuits A and B.

Repetition Goals for Circuit Movements:

·         Beginner: 4-8

·         Intermediate: 8-12

·         Advanced: 12-18

Circuit A

 

1.       Trunk Twist (CORE)

2.       Regular Pushup (UPPER BODY)

3.       Modified Plank (CORE)

4.       Step Ups (LOWER BODY)

5.       Regular Pushup (UPPER BODY)

6.       Regular Squat (LOWER BODY)

Circuit B

1.       Modified Plank (CORE)

2.       Wide Pushup (UPPER BODY)

3.       Forward Lunge (LOWER BODY)

4.       Trunk Twist (CORE)

5.       Box Jumps (PLYOMETRIC)

6.       Reverse Sit-up (CORE)

Perfect Ab-Carver Workout: Week 3

 

It’s Week 3 of the 21-Day Ab-Carver Workout, so keep up the good work and finish strong. As always, be sure to practice proper form and take it slow (See our workout guide for tips).  On Day 7 of this week, you’ll be re-testing your limits by moving in 6 inch increments away from the wall. Use your new limit as your baseline, and repeat the 21-Day workout. Keep up the good work – the results will follow.

WEEK 3 WORKOUT:

·         Day 1:

o   Carve Straight: 3 sets of 20 reps

o   Carve Left: 3 sets of 10 reps

o   Carve Right: 3 sets of 10 reps

·         Day 2: OFF

·         Day 3:

o   Carve Straight: 3 sets of 20 reps

o   Carve Left: 3 sets of 10 reps

o   Carve Right: 3 sets of 10 reps

·         Day 4: OFF

·         Day 5:

o   Carve Straight: 3 sets of 20 reps

o   Carve Left: 3 sets of 10 reps

o   Carve Right: 3 sets of 10 reps

·         Day 6: OFF

·         Day 7: Re-Test Your Limits

o   Carve Straight: 1 set of 10 reps

o   Carve Left: 1 set of 5 reps

o   Carve Right: 1 set of 5 reps

Perfect Ab-Carver Workout: Week 2

 

You’re probably feeling the burn from the first week of our 21-Day Ab Carver Workout, but don’t stop now! Week 2 brings more reps, so be sure your form is on point and take it slow to prevent injury and to get the best results. Follow the guidelines in our workout guide to be sure you’re carving safely. Keep up the good work and let the Ab-Carver help you get ripped abs and sculpted arms.

WEEK 2 WORKOUT:

 

·         Day 1: OFF

·         Day 2:

o   Carve Straight: 3 sets of 15 reps

o   Carve Left: 3 sets of 8 reps

o   Carve Right: 3 sets of 8 reps

·         Day 3: OFF

·         Day 4:

o   Carve Straight: 3 sets of 15 reps

o   Carve Left: 3 sets of 8 reps

o   Carve Right: 3 sets of 8 reps

·         Day 5: OFF

·         Day 6:

o   Carve Straight: 3 sets of 15 reps

o   Carve Left: 3 sets of 8 reps

o   Carve Right: 3 sets of 8 reps

·         Day 7: OFF