1. A Door Frame
2. Some 2×4’s
3. A Little Common Sense 1: Attach the 2×4’s across the top of the door frame as shown. Make sure the 2×4’s are at least 1-1/2 inches (38mm) above the surrounding surface of the frame. 2: Attach the two remaining 2×4’s to the inside corners of the frame. Make sure they are also at least 1-1/2 inches (38mm) above the surrounding surface. 3: Now, attach a weight plate to the bottom edge of each 2x.
4. Make sure the attachment points are at least 1-1/2 inches (38mm) below the surface of the 2×4’s. 4: Finally, using a pair of common sense, you are now ready to begin your workout. Simply stand with your feet hip width apart and grasp the 2×4’s on either side of the door frame. Next, bend your knees and hinge at the hips so your body forms a “V”. Your arms should be slightly bent at the elbows and hanging down at your sides. This is your starting position. Now, straighten your legs as fast as you can and pull your body upwards until your chest is level with or just above the top edge of the door frame. Pause for a second and then immediately begin to lower your body back to the starting position. Try to do this exercise as fast as you can for one full minute. That’s one rep. As you get stronger you can increase the speed at which you go up and down.
5. Also, you can make the height from which you start the exercise higher. Just remember… Your Body Weight Is Leverage! Use It! That’s it for the exercise. Go ahead and take a break and when you’re ready, do it again. After you’ve done the exercise a few times, try doing it without the weight plate attached to the bottom of the 2×4’s. That will make the exercise easier and you won’t have to exert as much effort to lift your bodyweight off the floor. However, if you don’t have access to that option, simply attach a heavier weight plate to the bottom of the 2×4’s next time you do the exercise. Keep doing the exercise until you can no longer do it in a single continuous movement.
6. Once you’ve reached that point, take a short breather and then do it again. Keep repeating this process until your body is screaming for mercy and you are literally exhausted. That’s how you do a “normal” bodyweight workout. Now, let’s talk about a different type of workout that is far superior to the one described above. Instead of using body weight to give you resistance, use… Weight Equipment! Specifically, use the weight equipment shown below: Use This Method Every Day! It’s easy to get the equipment mentioned above at a price so low it’ll put a smile on your face. Here’s how to find out: Go to a large home improvement store such as Lowes or Home Depot and look under the heading “Garden & Patio.”
7. Now, buy several of each type of weight equipment mentioned above and get yourself a big bunch of 2×4’s and several dozen (or more) wooden or metal chairs. Then, go to your local hardware store and get yourself some 5/16″ steel carriage bolts and some nut and washers. Next, you’re going to assemble your workout station. Start by attaching one of the 2×4’s to the inside corner of your door frame as shown. Then, attach a second 2×4 to the other inside corner of your door frame. Now, attach one end of one of the chairs to the top of these two 2×4’s. Use the included washers and nuts to attach the other end of the chair. Next, do the same with the second chair. Now, using the remaining chairs and 2×4’s, create a “T” shape by attaching the left end of one chair to the right end of another.
8. Repeat this process with the other three pairs of chairs. Finally, attach one of the 2×4’s with the weight plate to the bottom of each of the four chairs you just assembled. Your final station should look like this: Now, you’re ready for your first exercise. Simply stand in front of your workout station, grasp the 2×4’s on either side of your door frame and bend your knees and hinge at the hips so your body forms a “V”. Next, straighten your legs as fast as you can and pull your body upwards until your chest is level with or just above the top edge of the door frame. Pause for a second and then immediately begin to lower your body back to the starting position. That’s one rep. Keep doing the exercise for one full minute. After you’ve completed one set, remove the weight plates from the bottom of the 2×4’s and take a short breather.
9. Then, do it again. Keep repeating this process until your body is screaming for mercy and you are literally exhausted. That’s how you do a “super” bodyweight workout. Now, let’s talk about an even more superior workout. Use… All Those “Free” Weight Equipment Items You Got For Cheap! Specifically, use all those metal folding chairs without the weight plates attached to the bottoms of them. Also, use all those wooden 2×4’s with the weight plates attached to the bottoms of them. Finally, use all those 5/16″ carriage bolts and all those nut and washers. Here’s how to make this type of workout even better: Attach one end of one of the folding chairs to the top of one of the 2×4’s.
10. Next, do the same with the other two chairs. Next, using the remaining chairs and 2×4’s, create a “T” shape by attaching the left end of one chair to the right end of another. Repeat this process with the other three pairs of chairs. Finally, attach one of the 2×4’s with the weight plate to the bottom of each of the four chairs you just assembled. Your final station should look like this: Now, you’re ready for your first exercise. Simply stand in front of your workout station, grasp the 2×4’s on either side of your door frame and bend your knees and hinge at the hips so your body forms a “V”. Next, straighten your legs as fast as you can and pull your body upwards until your chest is level with or just above the top edge of the door frame.
