The gym is sardine can-packed—and the only thing available is the pullup bar and the small amount of floor space directly under it.

Sound familiar? We thought it might.

You could just decide to skip your workout, but you know that's a slippery slope. Your missed workout today will totally derail your entire plan. Enter Bianca Sultana, N.C.S.F.-C.P.T., the founder of BODYbyBianca Training System. She provided us with a workout to get the most out of that small space.


Perform exercises labeled A and B consecutively, without resting. Rest 60 seconds between supersets.

The first superset (pushups and pullups) is designed as a pyramid set. For your first superset, do 2 reps of each exercise. Then, do 4 reps for each exercise. On your third, you'll do 6 reps of each exercise, until you're doing 10 reps of each. Then, work your way back down to 2 reps of each, for a total of 9 supersets.

For more strength-building work

Check out our 10 strength-building strategies that will never die, our seven favorite exercises for building brute strength, and 10 ways to build strength without the size.

For a complete archive of our daily quick-hit routines, go to