Top 5 Power Tower Exercises That You Should Try Today

One of the greatest equipment any fitness enthusiast or bodybuilder can use is the power tower station. This powerful gym equipment lets you build muscle and enhance your endurance using your bodyweight. The power tower station comes with sidebar and overhead bars that lets you work out for your abdominals, arms, and back. Pull-ups, chin-ups, dips and leg raises are some of the incredible exercises you can do with a power tower station. This article will show you the best 5 power tower exercises you can do today with a power tower for a full upper body workout.

Still don’t have your own power tower yet? Well, you’re gonna need one before you can do the following power tower exercises. Try checking out this guide ( if you have no idea how to pick one.


When it comes to upper body workouts, push-ups remain one of the best bodyweight exercises to strengthen your arms and shoulders. Most pull-up and dip stations have fixed low handlebars. This allows people to have a deeper push-up. However, there are some power tower stations that come with adjustable handlebars. You can therefore increase or decrease the handlebars for stimulating chest workouts. For push-ups, place your hands on the low handlebars then stretch your legs behind you. Slowly lower your body until your head comes close to the floor. Push your body up until your arms are straight. Do as many reps as possible for three cycles. This power tower exercise will work the muscles in your shoulders and arms.


The power tower station allows you to perform both the pull-ups and chin-ups. These bodyweight exercises challenge different muscle groups. If you want to focus on your biceps, go for chin-ups by grasping the high bars with your hands facing you. Move your palms closer together and pull yourself up until your chin is above the high bars. Pause for 1 second then lower your body to the starting position.


To focus on your shoulder and upper back muscles, you can go for pull-ups by grasping the high bars with your hands facing away from you. Make sure your palms are placed slightly wider than your shoulder width. Pull your body upwards until your chin is a little bit above the bar. Pause for 1 second then lower yourself to the starting position.


The dip exercise is effective for working out your triceps, including your chest and shoulder muscles. Start by grasping the dip bars and extend your arms fully without your feet touching the ground. Slowly lower your body by bending your arms. After reaching the low position, straighten yourself until you reach the top position. This completes one rep. Do as many reps for three sets.

The leg raise

The leg raise is an effective power tower exercise that works your abs and core. For starters, it may be a little bit harder to perform the full leg raise. In this case, they can begin with knee lifts until they gain the form to do the leg raise. The pull-up and dip station has a leg raise station that you can use to perform this exercise. You can either use the dip bar or pull-up bar. Hold the bars and keep your arms straight. Make sure your legs are raised to a 90-degree angle with your feet close together.

In conclusion, if you are a starter, it may be challenging to do all of the above best 5 power tower exercises. However, remember to start small until you are comfortable to do more reps. With time, you can add weights to make the bodyweight workouts more stimulating. More exercise resources can be found on:

7 Exercises to Train Like a Marine Every Day

All Marines tend to do a daily exercise routine that is of utmost importance for their physical maintenance. This routine is mainly based on calisthenic exercises, using body-weight as the only tension for your body. The most common calisthenic exercises are lunges, pull-ups, push-ups, and crunches. However, we will add some of the most effective and demanding exercises in this list, so you can learn how a Marine works out every day and how important it is for them to maintain their physical state at all times.

1. The Side Straddle Hop

This exercise consists of doing the so-called jumping jacks. It is fairly easy; you just need to jump again and again and keep moving your arms and legs to your sides, opening and closing them as you jump. However, Marines tend to add some weights in their hands and tie up some more in their legs. This way they will increase the tension and make their bodies work out a lot more.

2. Mixed Push-Ups

Marines also love to do push-ups, but they don’t do them as you normally do. Most Marines tend to do a variation of push-up routines, including wide-grip, close-grip, diamond-grip and fist push-ups all in the same routine, ranging from one type of push-up to the other after each set is finished. You just need to put your hands in different positions depending on what type you want to do. Marine also add some weight on their backs while doing push-ups.

3. Crunches

It is normal to see athletes doing crunches, just as Marines do. They’re not very different after all. Both need to maintain a fairly good ripped off and lean muscle for more resistance and strength, especially on the abs. What Marines do is do normal crunches but mixing them with another bar-grabbing type of crunches, lifting their legs as much as they can while they’re hanging on a bar.

4. Mixed Squats

Squats are also a favorite of Marine; they tend to do them every day without a fault. This exercise is terrific for legs and butt while also helping as cardiovascular training if done correctly. To do it, you just need to put your hands on your sides, your feet at shoulder-width apart from each other and then go down by bending your knees as much as you can and then come back again. Marines add as much weight as they can and do different types of squats. While Some prefer holding their bodies in the bottom for a longer time, others just like squatting with one foot.

5. Calf Raises while Standing

The Calves are very important for Marines; they know how great they are for balance and supporting weight. What they do is stand on a step or a slightly taller than your heels with the tip of your shoe. Then, you need to go down as much as possible and then come back up again as far as you can. You can add some weight on your back or do it on a machine for better results.

6. Toe Raises while Standing

Toe raises are great for shins and slightly for calves. However, Marines tend to do them to increase their resistance while doing different movements in battles. What you need to do is stand straight and push your feet, not the legs up. You can use weights while sitting down and add more resistance like Marines do.

7. Back Extensions

This exercise is essential for back resistance. Marines tend to do it as a resistance exercise for a long period of time. However, you may only need to do it as part of a routine. It is fairly easy though, you just need to put your hands on your head while laying down on the floor facing down, then putting your legs and your back straightened. You will need to push your head and legs up as much as you can, forming a U shape with your body. You can also do it without lifting your feet off the ground and add some weight to your neck for better results.

Armed Warfare: The Ultimate Arm Workout Routine

We know that every man who goes to the gym has one thing in common – get big muscles on his arms. But being able to have big arms requires a lot of hard work and perseverance. Because arms are just like legs, are not easy to develop and get big. However, if you do the right routine and maintain a good healthy diet, you will for sure get big and ripped in no time.

If you want to get big and not only ripped, we will offer you one of the hardest but most efficient workouts you can think of – Armed Warfare Workout Routine. Take a look further and find out!

Warming Up

  • 1. Cable Pulldown for Triceps: Do at least 10 sets of 10 repetitions each. Increase the weight every two sets
  • 2. Cable Curl for Biceps: Do at least 10 sets of 10 repetitions. Increase the weight every two sets.

This will help you get your arms hot enough for what’s coming.

The Action

  • 1. Single Arm Preachers Curls with Dumbbells: You can do 2 or 3 sets, but you will have to do as many repetitions as you can until your biceps get stunned.
  • 2. French curls: Do 4 sets and again, until your triceps can’t keep going, so you push them to the limit.
  • 3. T-Curls: Even though T-Curls can be very hard, you will also have to do 2 sets and as many repetitions as you can, breaking those biceps.
  • 4. Dumbbell Kick-Back at Two Positions: Hard as it is, you need to do 2 sets but at least 40 reps on each arm, 20 on each position
  • 5. Reverse Pull-Up at 3 positions: 2 sets of 30 reps, 10 reps at wide grip, 10 at medium and 10 at close.
  • 6. Underbar Triceps Extensions: 2 Sets of as many repetitions as you can, making your triceps go nuts.
  • 7. Triceps Gauntlet: To finish this routine, the Triceps Gauntlet Frenzy – Do at least 25 reps with eight different weights, for a total of 200 repetitions. Start with the heaviest set of dumbbells you can.

As you see, this routine is to make your arm muscles scream in agony if they had a mouth. However, you may be the one who starts crying if you’re not strong enough.

Make sure to do this routine alongside a friend or gym partner and don’t let your arms rest more than 30 seconds per set and 40 seconds per exercise. If you do this, your arms will get bigger in no time!

How to Train Like a Marine – Marine Workout

The best and most complete plan to get rid of fat, build muscle and make your body work to the extremes.

Training Like a Marine

Marines from the US are one of the fittest and physically prepared military forces in the world. This happens because they’re obligated to put up a lot of top-notch workouts and resistance exercises to improve their endurance and make themselves look as big as they can.

They train a lot, eat a lot and burn as much fat as they need to put up even bigger muscles than they want. All of this is because of the physical challenges they are subjected to, both to be mentally prepared for the hardest and most extremes battle environments and to be as strong and resistant as animals. These are the hardest strength workouts and the best resistance exercises to put up the body a military man should have.

However, as these routines can get really monstrous, we will give you just a glimpse of what they do to be able to become Marines. Take a look and act with care, you won’t have to hurt yourself physically or mentally.

First Week

The plan of exercises for the first week consists of doing all the workouts we show you. Doing at least 1 set of each exercise and the Side Bridge for at least 25 seconds on each side. Don’t rest more than 60 seconds between workouts.

Second Week

Do the same exercises as the first week, but add a sprint between exercises. Run at least 100 meters and then finish the following exercise in the list.

Combine your exercise each day and try to shuffle between exercises but do at least 3 sets each one.

Third Week

This week you will be doing triples, a type of workout which consists of a routine of upper-body exercises followed by a lower-body exercise and then a sprint of about 100 meters or 20 seconds.

Combine your exercises with squats/push-ups, dumbbell swings/clean presses.

Fourth Week

In your fourth week on the Marine workout routine, you will have to do some new Marine Challenges. These routines consist of hardcore exercises with sprints and no rest between exercises. However, you will have to start each of these routines on each day with a plank and a sprint.

Marine Challenge One

Run for a quarter of a mile and then without resting, go immediately to do 15 reps of clean and presses, run again for 20 seconds and come back for 20 deadlifts. Go run again and do 25 squats and run again. This routine can be repeated three times, doing at least 3 sets of each exercise. You can also take time in each completed routine and see if you can beat your first routine with the next. Repeat this challenge every week after your forth.

Marine Challenge Two

Start with 20 repetitions of dumbbell swings without resting and do 20 pushups. After finishing these two sets, you will run for 30 seconds and come back again to do the same. This is called a superset, and it is done without resting for at least 20 minutes straight. Repeat this challenge every week after your fourth.

US Marine Exercises

The Marine exercises are pretty simple, they are just very demanding and sometimes when together, they can be really hard to complete. However, you will see how you improve your resistance and strength as you progress through the routines.

Warfare Training: How to Prepare for Warfare

Hi everyone,

Have you ever felt that you’re so weak and useless when it comes to self-defense? If that’s the case for you, then you are in the right place.

On CAW, we provide you the latest and best (we can) information that you’re able to use as long as you’re not a disabled person. That means you will be able to learn how to protect yourself from us here regardless of your age.

In order to teach you how to prepare for warfare, we’ve already prepared the necessary tools to guide you. So, don’t worry about anything that you have not encountered yet. Just stay focused with us for now!

As we said before, we’ve already got the right guides to train you, but it looks like you aren’t ready yet. We want to make sure that you’re completely ready when we want to start training you. That is the only thing we would like to you to keep in mind.

Well, we will see you around in a couple days later. Please be ready when the real warfare training begins, not real warfare!