About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARProducts Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Valentines Day Specials Joist Mount Pull Up Bar 16" Grip Spacing Ceiling Mount Pull Up Bar 16" Grip Spacing Ceiling Mount Pull Up Bar 24" Grip Spacing Workout GuidesUltimate Training VideosBlog Home - Workout Guides - Express Workouts - Express Workout 1 - 2. Body Weight Rows2. Body Weight Rows This is an awesome exercise for strengthening your shoulders, back and even muscles in your lower body like your hamstrings and glutes.Repetitions: 8 - 12 Instructions: 1. Stand facing away from the dip station with your heels resting on the narrow cross-member. 2. Squat down and grasp the grips from underneath. 3. Walk your feet out until your knees are bent at 90 degrees. 4. Begin pulling up by first squeezing your should blades together. 5. Use your arms to pull your body up to the grips. 6. When you reach your highest position, squeeze your should blades together tightly. 7. Lower yourself to the start position.1. SquatsGet your blood pumping, to burn fat and boost your metabolism 2. Body Weight RowsCombines a rowing exercise and a back bridge to activate muscles thoughout your back and torso. 3. LungesDeveloping strength and coordination so that you don't trip up as you're strutting your stuff.