45 minute beginner full body workout with a pull up bar at home

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

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
10/02/24
In This Workout
  • Circuit 1
  • Eccentric Pull up
  • Circuit 2
  • Frog Pump
  • Jefferson Curl
  • Circuit 3
  • Opposite Shoulder Taps from Bear Crawl
  • Single Leg Lift

Circuit 1

Complete this round 3 times.

Eccentric Pull up

Complete 4 repetitions

The eccentric pull up is one of the most effective vertical pull variations.

Benefits of Eccentric Pull up

The main benefit of the eccentric pull up is it helps build strength in the vertical pull movement pattern which means it can be used to help people move towards their first pull up.

How To Do Eccentric Pull up

  1. Use a bench or box to find the starting position with control. This will allow stability going into an exercise which requires a lot of control.
  2. Pause slightly at the top to illustrate control of the movement.
  3. Lower yourself towards the floor, keeping a tight midline throughout.
  4. Move through the full range of motion, including the very end of the movement until the arms are fully extended.

Coaching Tips For Eccentric Pull up

Follow these cues to perform Eccentric Pull up correctly:

  • Start with your chin over the bar, use a bench or a box to find the position
  • Control the descent as much as able
  • Keep your spine travelling in a straight line.

Circuit 2

Complete this round 3 times.

Frog Pump

Complete 25 repetitions

Coaching Tips For Frog Pump

Follow these cues to perform Frog Pump correctly:

  • Keep soles of the feet together, try different feet positioning to find where you can get maximal glute activation.

Jefferson Curl

Complete 4 repetitions

The jefferson curl is a somewhat disputed topic in the strength and conditioning community. Some trainers have a complete aversion to spinal flexion and put far too much emphasis on neutral spine at all times. The jefferson curl is a great movement to both learn how to segment the spine and eventually load this movement pattern.

Benefits of Jefferson Curl

The jefferson curl major benefit is it takes you through the spinal flexion movement pattern, which is a healthy and normal movement for humans to be able to perform. Spinal flexion is important for lower back and hamstring health. It can also increase movement capacity (mobility and flexibility) if performed regularly. Finally it can aid in developing body awareness.

How To Do Jefferson Curl

  1. Start in a completely upright position with the head held high.
  2. Have a slight bend in the knees and hips.
  3. Tuck the chin and slowly move the head towards the floor, segmenting the spine as much as you are able.
  4. The slight bend in your knees should allow you to touch or nearly touch the floor.
  5. Spend some time in the bottom position with a rounded back.
  6. Come back to the starting position slowly with the same intention and spinal segmentation that was used on the downward portion of the movement.

Coaching Tips For Jefferson Curl

Follow these cues to perform Jefferson Curl correctly:

  • Segment the spine as much as able
  • Take your time and rest a few seconds at the bottom of the rep.

Circuit 3

Complete this round 3 times.

Opposite Shoulder Taps from Bear Crawl

Complete 4 repetitions

Coaching Tips For Opposite Shoulder Taps from Bear Crawl

Follow these cues to perform Opposite Shoulder Taps from Bear Crawl correctly:

  • Try and stay as stable as possible throughout with as little movement as possible.

Single Leg Lift

Complete 7 repetitions

Coaching Tips For Single Leg Lift

Follow these cues to perform Single Leg Lift correctly:

  • Lift slowly with control, isolating the muscles required.

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This workout was made by Sean Klein

Sean Klein

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