You can't get too much of a good thing, right? You're about to test that theory, because I'm sending a whole mess of bar work your way. The four exercises in this workout are all great upper-body and core builders: muscle-ups, dips, pull-ups, and hanging knee raises.
My challenge for you is to do them all in a row—without ever coming down from the bar. So hang on tight, and good luck muscling through this combo.
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How to Perform These Exercises Correctly
Like all of these exercises, the muscle-up is going to challenge your strength and your fitness. Do them with the best-possible form, and go easy on the kip. If your form fades during the last reps, that's okay. I'd rather you get a little sloppy and finish the set. Get through the 10 reps—and get ready for the dips.
Dip on Bar
With these straight-bar dips, keep your form clean all the way down and back up. I'll make an exception near the end of the set, though. Again, if you have to get a little sloppy to finish all 10 reps, go ahead.
Your goal here should be to get all the way down. This will give your shoulders a thorough stretch. Come all the way up until your chin clears the bar. What you thought was sloppy at first probably seems like top form by this point. I'm okay with that. Do what you must to finish the set.
Hanging Knee Raise
Keep your arms straight, and bring your knees all the way up to your chest. Drop all the way down, then come up all the way again to really get your abs working. Get through these 10 reps, and you're done.
Congratulations! You've completed the 40-rep challenge!
I have a real love/hate relationship with this challenge. Now you know why.