Outdoor Pull-Up Power
A session to wake the body up and get it moving.
The workout
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Pull-Up Bar Dead Hang to Pull
4 × 6 reps · 45 s rest
Hang with straight arms, then pull chest toward the bar leading with elbows down and back, lower with control.
Easier: Use a resistance band looped over the bar for assistance, or perform slow negatives.
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Backyard Bodyweight Squat Pulse
4 × 15 reps · 30 s rest
Lower into a squat until thighs are parallel, pulse 2 inches up and down before standing tall.
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Grass Plank Shoulder Tap
3 × 40 s · 30 s rest
In a strong plank, tap opposite hand to shoulder without rocking the hips.
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Pull-Up Bar Hanging Knee Raise
3 × 10 reps · 40 s rest
Hang from the bar and lift knees toward chest, avoiding swinging.
Easier: Bend knees less or perform seated leg raises on the ground instead.
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Reverse Lunge to Knee Drive
3 × 10 reps each side · 30 s rest
Step back into a lunge, then drive the back knee up to hip height for balance and power.
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Backyard Incline Push-Up on Step
3 × 12 reps · 30 s rest
Hands on a low step or ledge, lower chest with elbows at 45 degrees, press back up.
Easier: Use a higher surface for an easier angle.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
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Also in: Pull-up bar workouts