45 minute beginner ab workout with a pull up bar

Here's everything you need to try our 45 minute beginner ab 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Side Plank Kneeling Leg Raise
  • Circuit 2
  • Mountain Climbers
  • Janda Sit Ups
  • Circuit 3
  • Bear Crawl
  • Side Plank

Circuit 1

Complete this round 3 times.

Side Plank Kneeling Leg Raise

Complete 6 repetitions

Coaching Tips For Side Plank Kneeling Leg Raise

Follow these cues to perform Side Plank Kneeling Leg Raise correctly:

  • Keep the hips as high as able
  • Slowly lift the leg to its end range and bring to the starting position.

Circuit 2

Complete this round 3 times.

Mountain Climbers

Complete 12 repetitions

Coaching Tips For Mountain Climbers

Follow these cues to perform Mountain Climbers correctly:

  • Slowly bring the knee towards the elbow
  • Keep elbows locked
  • Move fluidly but not with speed, keeping the hips and shoulders inline.

Janda Sit Ups

Complete 14 repetitions

Coaching Tips For Janda Sit Ups

Follow these cues to perform Janda Sit Ups correctly:

  • Keep the knees above the hips throughout the entire movement
  • Isolate the abdominals as much as possible.

Circuit 3

Complete this round 3 times.

Bear Crawl

Complete 10 meters

Coaching Tips For Bear Crawl

Follow these cues to perform Bear Crawl correctly:

  • Keep lower back as flat as able
  • Do not bring knees too close to elbows
  • Move the opposite arm and leg at the same time.

Side Plank

Complete 20 seconds

Coaching Tips For Side Plank

Follow these cues to perform Side Plank correctly:

  • Keep the hips in line with the shoulders
  • Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.

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This workout was made by Sean Klein

Sean Klein

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