The Quarantine Chin-Up Challenge

Since they have closed the gyms, and we are all stuck at home, maybe it is time to bring out the chin-up challenge. Chin-ups are one of the best workouts because they impact so many muscle groups. Chin-ups develop grip strength, forearms, biceps, triceps, shoulder, but most significantly, back strength. They will also work your core. If you do not do chin-ups regularly, you will notice a significant difference after when you finish this challenge. The best part is it only takes about three to five minutes a day.

Here is how the challenge works. It lasts four weeks, and to start the challenge, you will need to be able to do ten chin-ups in a row. If you cannot do that, see below.*

Week 1

One set of ten each day for six days and one day of rest. I prefer Sunday to be my day of rest.

Week 2

Two sets of ten for six days and a day of rest. You do not have to do the two sets back to back. I tend to do one in the morning and one in the evening.

Week 3

Three sets of ten for six days and a day of rest. Again, feel free to spread out the sets throughout the day.

Week 4

Four sets of ten for six days and a day of rest. Again, feel free to spread out the sets over the course of the day.

*If you cannot do ten chin-ups in a row, and I know that is most of us, here is what you need to do. Every day do as many chin-ups as you can but stop one short of failure. Failure simply means, if you were to attempt one more chin-up, you would not be able to complete it. Be sure to stop before failure since you will be doing this six days a week with one day of rest. Even if you can only do one chin-up now, before long, you will be doing ten.

Good luck to you all!

-D. Eaton