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Daily Session: Pull-Up Bar Workout

Get a great workout using only the floor and a pull-up bar.

The gym is crowded, sardine can packed - and the only thing available is the pull-up bar and the small amount of floor space directly under it. You could just decide to skip your workout, but you know it’s a slippery slope. Your missed workout today will totally derail your whole plan. Enter Bianca Sultana, NCSF-CPT and founder of BODYbyBianca Training System. She provided us with a workout to get the most out of that small space. 

Crank Out 100 Pull-Ups>>>
Bang Out 100 Push-Ups>>>

Directions: Perform exercises labeled "a" and "b" consecutively, without resting. Rest 60 seconds between supersets.

1a. Pull-Up, 1x2

1b. Push-Up, 1x2

2a. Pull-Up, 1x4

2b. Push-Up, 1x4

...and so on, until you're doing 10 reps of each. Then descend in the same manner - taking reps down by 2 each superset - until you reach 2 reps each again. After completing that, perform:

10a. Crunch, 1x100

10b. Superman, 1x50

Related:

10 Ways to Gain Muscle>>>
25 Ways to Get Bigger>>>

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