30 minute advanced full body workout with a pull up bar

Here's everything you need to try our 30 minute advanced full body workout with a pull up bar. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Chin Up
  • Circuit 2
  • Quadrupled Extensions
  • Clapping Press Up
  • Lying Position

Circuit 1

Complete this round 3 times.

Chin Up

Complete 8 repetitions

Coaching Tips For Chin Up

Follow these cues to perform Chin Up correctly:

  • Keep feet together and core tight
  • Do not use any momentum or add speed to the eccentric.

Circuit 2

Complete this round 3 times.

Quadrupled Extensions

Complete 12 repetitions

Coaching Tips For Quadrupled Extensions

Follow these cues to perform Quadrupled Extensions correctly:

  • Take your time and do a slight pause at extension, feel the tension in the glutes.

Clapping Press Up

Complete 10 repetitions

Coaching Tips For Clapping Press Up

Follow these cues to perform Clapping Press Up correctly:

  • Only perform these if you are confident, you have the ability too
  • You should have enough time to land softly with the hands after the clap.

Lying Position

Complete 70 seconds

Coaching Tips For Lying Position

Follow these cues to perform Lying Position correctly:

  • Relax your breathing as much as possible.

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This workout was made by Sean Klein

Sean Klein

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Programme is a workout app that plans every workout for you

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