TODAY

The pullup is an intimidating and challenging fitness goal. Want to give it a try? Trainer Stephanie Mansour has created a training plan to strengthen the muscles needed for this move, including exercises for the back and arm muscles as well as the core. Follow the link to see the top five moves to focus on. After repeating this circuit three times every other day for about 2-4 weeks, you may be ready to try an assisted pullup!

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Whatever you want to achieve in life -- whether it's getting to a healthy weight, exercising more, eating better or even writing a book -- a "BTN goal" can help get you there, says Laura Vanderkam, a time management expert.

"It's this idea that when we lower expectations in the short run, we can achieve bigger things in the long run," Vanderkam told TODAY. "Where people get tripped up with goals is that they set their goals too high and then they don’t stick with it. It’s really persistence over the long run that leads to things."

So what is a BTN goal and how should you set yours? Follow the link to find out.