Today I’m touching on Step #6 on your path toward getting your first pull-up.
As a quick recap, here are the steps we’ve covered so far.
Step #1: Buy a pull-up bar.
Step #2: Hang your pull-up bar somewhere in your house where you will walk underneath and touch it at least twice a day.
Step #3: Repeat this (walk underneath the pull-up bar) twice every day as a reminder of your goal.
Step #4: Dial In Your Nutrition
Step #5: Follow This Pull-Up Program
Step #6: Complete These Workouts
Your Workouts
It is important to continue to workout outside of your pull-up program. Performing the pull-up program every day (Step #5) will probably take you about 15 minutes. You should then complete one of these workouts after — they won’t take you longer than 20 minutes.
Performing general workouts (as opposed to pull-up specific workouts), will build your overall fitness. And becoming fitter will help with achieving your first pull-up.
Here are fourteen days of general workouts that you can complete at home. After the first two weeks, you will repeat all of the workouts again, only this time you’re trying to beat your previous score.
Day 1: Perform 5 Burpees, 10 Push-ups, 15 Plank Jacks, and 20 Jumping Squats, as many times as you can in 10 minutes. Use a clock to keep track of the time. Your score will be how many rounds you complete.
AMRAP 10:00
5 Burpees
10 Push Ups
15 Plank Jacks
20 Jumping Squats
Day#2: Perform 15 Jumping Squats, 15 Mountain Climbers, 15 Sit-ups, and a 45 second Plank, for As Many Rounds As Possible (AMRAP) in 15 minutes.
15 Minute AMRAP
15 Jumping Squats
15 Mountain Climbers
15 Sit-ups
45 second Plank
Day #3: You will work for 45 seconds doing as many push-ups as possible, then resting for 15 seconds. Then repeat with Air Squats, Butt Kicks, Tricep Dips, and Lunges. Complete for a total of 3 rounds Use a clock to keep track of the time. Your score is how many total reps you get in each round.
3 Rounds
Push-ups :45 On :15 Off
Air Squats :45 On :15 Off
Butt Kicks :45 On :15 Off
Tricep Dips :45 On :15 Off
Side Lunges:45 On :15 Off
Day #4: Perform 10 Air-squats, 10 Push-ups, 10 Alternating Lunges, 10 Close Grip Push-ups, and 10 Jumping Squats for as many rounds as possible (AMRAP) in 15 minutes. Use a clock to keep track of the time. Your score will be how many rounds + reps you’ve completed.
15 Minute AMRAP
10 Air Squats
10 Push-ups
10 Alternating Lunges
10 Close Grip Push-ups
10 Jumping Squats
Day #5: Perform 30 seconds each of Air Squats, Push-ups, V-ups, and Mountain Climbers, for a total of 4 rounds through. Use a clock to keep track of the time. Your score is how many total reps you completed in all 4 rounds combined.
4 Rounds (For Reps)
:30 Air Squats
:30 Push Ups
:30 V-Ups
:30 Mountain Climbers
Day #6: Perform 10 Alternating Jumping Lunges, 10 Close Grip Push-ups, 5 Pull-ups, and 15 Sit-ups, for as many rounds as possible (AMRAP) in 15 minutes. Use a clock to keep track of the time. Your score will be the number of rounds and reps you complete in 15 minutes.
15 Min AMRAP
10 Alternating Jumping Lunges
10 Close Grip Push-ups
5 Pull-ups
15 Sit-ups
Day #7: Rest
Day #8:
3 Rounds For Time:
20 Mountain Climbers
20 Sit-ups
10 Burpees
Day #9:
8 Rounds For Time:
15 Weighted Air Squat
30 second Handstand Hold
10 Burpees
20 second Pull Up Bar Hang
Day #10:
3 Rounds For Time:
10 Burpees
30 Walking Lunges
60 Mountain Climbers
60 Bicycle Crunches
50 High Knees
20 Close Grip Push Ups
60 Mountain Climbers
1 minute Plank
Day #11:
3 Rounds For Time:
20 Alternating Lunges
20 Single-Leg Glute Bridges
Day #12:
3 Rounds For Time:
20 Jumping Jacks
20 Air Squats
20 Alternating Lunges
10 Push-ups
40 Air Punches
60 second Elbow Plank
1 minute rest
Day #13:
2 Rounds For Time:
:50 On :10 Off Mountain Climbers
:50 On :10 Off Burpees
:50 On :10 Off Jumping Jacks
:50 On :10 Off Push-ups
:50 On :10 Off Jump Lunges
:50 On :10 Off Plank Jacks
:50 On :10 Off Jump Squats
:50 On :10 Off High Knees
:50 On :10 Off Plank Walks
:50 On :10 Off Butt Kicks
Workout #14: Rest
3 Rounds For Time:
10 Jumping Squats
20 Jumping Lunges
10 Push-ups
Takeaway
Trust the process.
Tyler