This blog post shows you what an effective 10-minute full-body workout with a pull-up bar can look like. For this workout, you'll need a pull-up bar and a place to do push-ups. The workout is intense and designed to boost your physical performance. Try it out, and feel free to modify it if you need to.
You can find a really good pull-up bar here, in case you don't have one yet. Use a TheraBand / resistance band / power band for assistance if you can't do many pull-ups. You can find the right resistance band here. The workout shown here is also described in the training video by Sascha Huber, which is linked at the bottom.
1. Exercise: Warm-up - 1 minute total
First, just jog in place. Then, do some light arm circles, first backward, then forward. Then do some squats. Do these exercises alternating for a full minute.
Total workout time at the end of this exercise: 1 minute.
2. Exercise: 2 x 5 Circle Pull-Ups with breaks
Jump up to the pull-up bar, squeeze your legs together, bend them slightly, and do five circle pull-ups to the left. Jump down, shake out your arms, jump back up to the bar, and do five circle pull-ups to the right. Shake out your arms again and move on to the next exercise.
Total workout time at the end of this exercise: 2 minutes.
3. Exercise: Dive Bomber Push-ups - as many as possible in 1 minute
Get into a push-up position. Squeeze your legs together and support yourself on your toes. Press your palms to the floor, about shoulder-width apart, and position your butt a little higher, so your body forms an inverted V. From this position, dive forward and then come back up, first lowering your body and then rising. Then reverse the movement. Do this for 1 minute.
Total workout time at the end of this exercise: 3 minutes.
4. Exercise: Squat Pulses - as often as possible in 1 minute
Go into a deep squat, so your legs form about a right angle. Then, for a full minute, pulse in this position, driving from your heels.
Total workout time at the end of this exercise: 4 minutes.
5. Exercise: Break, 1 minute
During the break, shake out your legs, move your arms around a bit, do some light jumps, and drink some water if you need to.
Total workout time at the end of this exercise: 5 minutes.
6. Exercise: Negative Pull-Ups / Pull-Up Holds with an overhand grip - as many as possible in 1 minute
Jump up to the pull-up bar with an overhand grip (back of your hands facing you), squeeze your legs together and bend them. From this position, pull your body up until your chin is over the bar. Hold the position briefly. Then, in a controlled and slow manner, lower your body through the entire range of motion. At the bottom, hold briefly and then pull back up until your chin is over the bar. Do as many pull-up holds as you can in one minute.
Total workout time at the end of this exercise: 6 minutes.
7. Exercise: 10 x Commando Pull-Ups
Jump up to the pull-up bar so that your left (right) hand grips the bar from the left (right). With this grip, your body hangs perpendicular to the bar. Then, pull yourself up, alternating sides, for a total of ten times. After you're done, take a short break if the minute isn't up yet.
Total workout time at the end of this exercise: 7 minutes.
8. Exercise: Narrow and Wide Push-ups - as many as possible in 1 minute
Get into a push-up position, stomach down. In the starting position, press your elbows against your body and take a narrow hand position. Go down as far as possible. From this position, explosively push your body up and then, in the upward "flying" motion, switch to a shoulder-width hand position. Then lower your body and at the bottom, explosively push up again. In the "flying" motion, switch back to a narrow hand position. Do this narrow and wide push-up as many times as you can in 1 minute.
Total workout time at the end of this exercise: 8 minutes.
9. Exercise: Hanging Leg Raises - as often as possible in 1 minute
Jump up to the pull-up bar. Squeeze your legs together slightly. Lift your feet up towards the pull-up bar. On the way up, bend only at the hips and don't swing. Once your feet are at the bar, slowly lower them back down to the starting position. Do as many leg raises as you can in 1 minute.
Total workout time at the end of this exercise: 9 minutes.
10. Exercise: Floating Crunches (Sit-ups) - as many as possible in 1 minute
Lie on your back on the floor, stomach up. Open your arms wide. Lift your legs slightly so they're not touching the floor. From this position, sit up, bend your knees, and briefly touch your shins with your hands. Then lower your upper body back down, open your arms, and straighten your legs again until they are straight and slightly above the floor. Keep your legs raised above the floor and repeat for a full minute.
Total workout time at the end of this exercise: 10 minutes.
