Guide to Your First Pull-Up: Part 4 of 5

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

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