Knowing that it’s beneficial to workout at home is one thing, but what do you do with your space and equipment? Today, we’re building on our most recent article in the Anatomy of a Home Gym series, by sharing our top 30 minute home workout with a Pull-Up Bar and Rings!
30 Minute Home Workout:
1. Warm-Up! Using a pull-up bar and rings doesn’t just have to be a part of the workout alone, but can be an integral part of the warm-up as well. After a general warmup consisting of exercises like jumping jacks or steady biking on a stationary bike, you can head straight to the pull-up bar and rings for a more specific upper body dynamic warm-up. Performing a variety of just moderately challenging bodyweight movements will prepare your body for the more intense workout to come. For examples, check out the exercises we highlighted for using on a park swing set, traditionally done with rings or a suspension kit.
2. Pull-Up Tempo Reps: You may be thinking, “I can’t do any/many pull-ups, these will be too challenging for me,” but not so fast! No matter your level, you can gain benefit from varying the tempo of pull-ups. In other words, spend more time in either the hanging at the bottom, the hold at the top, or either up or down. Even if all you can do is hang on for dear life, you are strengthening your grip and upper back muscles to be able to stabilize and handle more workload! Alternatively, if you’re a pull-up superstar, slowing down the lowering portion of the pull-up, or adding long pauses throughout will increase the difficulty. Somewhere in the middle? Start by holding yourself at the top position, jumping, stepping from an elevated surface, or using assistance to get there first.
3. Ring-Row / Ring Push-Up: Pairing exercises – especially those working opposite muscles – is an excellent way to save time and get an efficient workout in! Rings are excellent for this because all you need to do is flip around, and you can adjust the height of the rings to make the exercise more or less difficult, or by adding a variation like including a pause.
4. Ab Training Circuit: Pick 3-4 ab exercises with the pull-up bar and rings and go through them as many times as possible in a set amount of time! This will keep you on schedule and help you get extra ab work in – and who doesn’t want that? Examples to choose from:
- Hanging Leg Raise
- Hanging Scissors
- Hanging Knee Circles
- TRX Pike (Feet in Rings)
- TRX Plank (Feet in Rings)
- TRX Buzzsaw (Feet in Rings)
- TRX Alternate Knee Tuck (Feet in Rings)
5. Cooldown Stretch – Hang Out! If like many people, you sit at a desk for work or hold much stress, your shoulders are likely pretty tight! Just grab hold of the bar and hang for as long as you can comfortably, and you’ll get a great stretch, grip workout, and cool down.
This article was written by Coach Will H. Hansen and published here by the author.