This is Lisa Thiel, and we're going to be covering bodyweight movements for strong men. You don't need a lot of weights or a lot of equipment to be strong and get strong outside of the gym. Today we're going to show a couple of advanced bodyweight movements that will help you gain straighten in a limited amount of time and these are great supplements for any barbell, dumbbell or traditional gym workout. So a great strength movement is the pull-up. It's a great way to work your biceps and your back. The most important thing is that you actively engage your core and your back while you are doing this movement. So there are two hand positions. The first one is right outside of your shoulders, your palms are facing down and a full grip around the bar. From this position you're going to tighten your back, tighten your core and pull your chin over the bar. The other position is with your hands facing yourself and so palms down, again thumbs around the bar. This one is called a chin-up rather than a pull-up sometimes. Again, both working the bicep and the back. That one might be a little bit easier to start with. The dip is also an exercise that's a great way to gain strength. It's a great movement for chest, tricep and shoulders. I have a box here that we're going to use but you can use stairs. You can use a bench, you could use a chair, you really don't need anything to make this work. You want to keep your hips close to the box, your palms facing the box or the bench, whatever you have and then you're just going to lower your hips down, bending the elbows behind you and then a straight push right back up. You can make this movement more advanced by adding a weight in your lap or rising your feet onto something like a medicine ball or another chair.