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Hi so I know that one legged squats are the next variation of bodyweight squats and polymeric push-ups are the next variation of push-ups but what about dips, pull-ups and chin-ups or even planks? thanks for reading!

A couple of years ago I made a video (NF link) showing lots of ways to modify push-ups to change their difficulty or the muscles they focus on and I got a surprising about of views, so I've made a similar one for pull-up variations. It has everything from bent-knee inverted rows to explosive variations, so if you're interested in more possibilities for pull-up training, hopefully there are some useful ideas in here Also - if you find it difficult to understand what I say, let me know! I can't judge how clear it is (especially to non-native speakers).

We've had some bumps and bruises recently in some challenges so with the last challenge of the year upon us, it's time to take a look at the past and find out what worked and use it to attack the holiday chaos. So, with that, we are unleashing our theme: Back to the Future!!! Now, why I didn't use this theme last month (especially with Back to the Future Day and all) I will not stop kicking myself over that. Back to the Future was the first movie I saw in an actual movie theatre back in 85 with my family. It is one of those trilogies that I could sit down and watch any time. This should make for a great and useful challenge!! Besides going back to habits that worked or I feel would be beneficial, I'm subdividing them into three facets of myself which, I'm going to amp up by using the three times Marty and Doc traveled to (1885, 1955, and 2015). Without further ado, he we go: 1885 - Focus on the Body I've really got to start making my exercise automatic! Something that I don't have to think about, just something that I do. My 40th year is encroaching here soon (another year and change) so I need to get myself really into a more defined shape for my health and comfort. Plus, then I could look good in 1880s garb: With this goal, just going simple: Exercise every other day for a minimum of 20 minutes. I've started looking at some of the workouts on Darebee and I've right now picked out 6 of them. I'm going to go through the movements of them all this weekend to see if there is anything I need to vary but they will be my workouts I will use this challenge (to be posted here later). Then, with an added gamer twist, I'm going to pick the workout of the day with a simple d6 roll. So, get into workout clothes, roll die, turn on music and get to work! 1955 - Focus on the Spirit There was a particular feel and spirit to the movies, especially when they were back in '55 (considering that seems to be the focal point to everything). With my spirit, I need to be more mindful of my emotions and feelings plus how I present myself to others. With that, I'm going to work on my spirit. This goal: Meditation for 20 minutes on my off exercise days. 2015 - Focus on the Mind Or, more specifically, being mindful. This will have two parts because I saw two really good mindful goals and that, along with the exercise, should help me out greatly. One is recent, one is from the first challenge I ever did and it's time to use them together. Part one of the goal will be a repeat of Empty Night from last challenge (and I thank you Emerald for giving me the thought to use this again). As a reminder, this is a goal of eating nothing after 8:30pm except on gaming night Saturday. I'm going to add the extra hurdle of no drinks either except for water. Part two of this goal will be a blast from the past, my first goal of mindful pop (or soda) drinking. Recently I haven't been as good as I was before on my drinking so I need to wrestle that back down to something manageable. So, we will be limiting myself to 40 ounces or less of soda daily. Now yes, I realize that amount of pop is about the same as 500 calories (depending on brand) but I HAVE A SICKNESS!!! I like my pop and I need to work on weaning myself off of it but that's a long time goal. So, slow and steady on this one. I know my last few challenges have been poor but that just means this challenge will be GREAT!!! Let's get traveling!

So recently I've been experimenting with different variations on push-ups, for different training effects, and ended up making a video summarizing the various things you can do to make push-ups easier or harder, or to train different muscles. I think I've included pretty much everything that's useful, except for weighted push-ups, because no-one should need to add weight to a push-up Hope you find something here that you can use for your own training, and apologies for the wind noise you can sometimes hear - the weather's usually quite breezy where I live! EDIT: here's another one I did for pull-ups (2017)