GOAL: 10 sets in 10 min of Pull-ups in silence.

Welcome to Urban Living where you gotta be quiet.

I do 6 reps for the first set, then I have one minute rest.

Why do I have to take time between sets? I am not that strong, I need more time to be able to do sets of great reps.

The second set I do 5 reps, I stop there even though my aim was 6, I stop to avoid cheating.

I guide you how to stay on track and be on time for your upcoming sets.

Between sets I psyche myself up.

Set 3, 4, 5 & 6 you follow along and I explain why I train the way I train and why it matters where you put your pull-ups in your training routine.

In this video I explain my strength training methodology, so listen to what I say to learn a lot about how to train to gain muscle.

Lower Body Blast with hip circle warmup mobility workout on the floor followed by kneeling 'deadlifts' and kneeling squats.

This is a great routine for getting ready for heavy work, and I give most muscles some attention, but with focus on the lower body.

I do various hip extensions, hip abductions and shoulder abductions while guiding you about what to think about in the body movement.

I keep going with alternating crossover lunges superset with on toe sumo squats with pulsing reps.

I go back to the floor for an alternating glute bridge with isometric peak hold, followed by a glute extension with leg extension in alternating rep style.

From that supine glute bridge position I slide down to do a hamstring heel plank with alternating hip flexions, then I complain that time doesn't go by fast, still got 3 minutes left!

I spend more pump reps on the supine glute and hamstring plank and then glute kicks on the floor that strengthen the lower back too, let's do it for 20 seconds peak hold.

And then I squeeze in side lunges superset with face the wall sliding squats to use up all seconds in this workout!