# @circuitsehat on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CBiRHbnFex8
- **Gondola URL:** https://gondola.cc/posts/12340312-circuitsehat-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/4786597e87.jpg
- **Posted:** 2020-06-17T12:00:36.000+00:00
- **Account Owner:** Circuit Sehat (@circuitsehat) — https://gondola.cc/circuitsehat

## Caption

After taking time off the gym, we know it can be tough to get back into the grind. That’s why we are here to give you some ideas for a full-body workout to fire up all of your large muscle groups! The only equipment you need for this workout is a pull-up bar. A resistance band is optional 💪🏽 Neutral Grip Pull-Ups: These are a great compound exercise to strengthen many of your upper-body muscles at once as they target the latissimus dorsi, biceps, brachioradialis, trapezius, deltoids, obliques, and more!

Chin-Ups: These are another compound exercise for your upper-body and mainly activate the biceps and forearms. The supinated grip on the bar allows for your hand muscles to be targeted as well which will increase grip strength over time.

Squat-Curtsy Lunge Combo: This combo is amazing for firing up your main leg muscle groups which will help improve your stability, balance, and coordination. This exercise targets the quadriceps, gluteals, calf muscles, and hip abductors. 
Note: The hip circle (resistance band) is optional and can be used for increased resistance/intensity for the exercise.

Nordic Hamstring Curls: These are a clever way to target your hamstrings and calf muscles whether at-home or at the gym. Keep the movement slow and controlled and be sure to engage your core as well. If you are doing this at home you can have a partner hold your ankles down or you can tuck them under a heavy item like a couch or dresser!

Did you know? 
Resistance Training has many benefits on the body and can improve your bone-density, strength, posture, mobility, balance, metabolism, sleep, self-esteem and so much more! If you are looking for new ways to improve your health or to step up your workouts, try finding ways to add more resistance training into your fitness regimen. 
Stay tuned for more #workoutwednesdays where we will give workout ideas including at-home/no equipment workouts!

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workoutwednesdays

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