30 minute intermediate shoulder workout with a pull up bar at home

Here's everything you need to try our 30 minute intermediate shoulder workout with a pull up bar at home. 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
01/04/24
In This Workout
  • Circuit 1
  • Yoga Press Ups
  • Pike Press Up
  • Hanging Knee Raise with Pause
  • Circuit 2
  • Hanging L-Sit Hold
  • Chin Up

Circuit 1

Complete this round 3 times.

Yoga Press Ups

Complete 11 repetitions

Coaching Tips For Yoga Press Ups

Follow these cues to perform Yoga Press Ups correctly:

  • Use your triceps and shoulders to slide your head toward your feet from the bottom of press up position.

Pike Press Up

Complete 14 repetitions

Coaching Tips For Pike Press Up

Follow these cues to perform Pike Press Up correctly:

  • Create a tripod with your hands and head
  • Do no flare out elbows aggressivly
  • Move slowly with control.

Hanging Knee Raise with Pause

Complete 10 repetitions

Hanging knee raises with pause are an excellent anterior core exercises for intermediate and advanced individuals.

Benefits of Hanging Knee Raise with Pause

The main benefit is the strengthening of the anterior core muscles. They require a great deal of core stability to be performed correctly and therefore help create adaptations to strengthen the anterior core.

How To Do Hanging Knee Raise with Pause

  1. Hang from a bar with active shoulders, keeping your feet and knees together.
  2. using your abdominal muscles, lift your knees to your chest, pausing at the top of the movement.
  3. Slowly move back to the start position and perform the amount of repetitions required.

Coaching Tips For Hanging Knee Raise with Pause

Follow these cues to perform Hanging Knee Raise with Pause correctly:

  • Maintain an active hang throughout
  • Do a slight pause at the top and squeeze the abdominals
  • Raising the knees as high as possible without moving the hips.

Circuit 2

Complete this round 3 times.

Hanging L-Sit Hold

Complete 25 seconds

Coaching Tips For Hanging L-Sit Hold

Follow these cues to perform Hanging L-Sit Hold correctly:

  • Keep an active hang position throughout
  • Keep the feet and knees together
  • Point the toes if able.

Chin Up

Complete 6 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.

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This workout was made by Sean Klein

Sean Klein

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