45 minute intermediate workout with a pull up bar

Here's everything you need to try our 45 minute intermediate 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
Created by
Sean Klein
Last updated
In This Workout
  • Circuit 1
  • Pull Up
  • Circuit 2
  • Single Leg Isometric Glute Bridge With Leg Lowering
  • Supinated Grip Passive Hang
  • Circuit 3
  • Hamstring Walk Outs
  • Diamond Press Ups

Circuit 1

Complete this round 3 times.

Pull Up

Complete 10 repetitions

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Upper Body
Vertical Pull

Coaching Tips For Pull Up

Follow these cues to perform Pull 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.

Single Leg Isometric Glute Bridge With Leg Lowering

Complete 10 repetitions

Lower Body
Hip Dominant

Coaching Tips For Single Leg Isometric Glute Bridge With Leg Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge With Leg Lowering correctly:

  • Keep consistent tension in the glute
  • Keep a tight core throughout.

Supinated Grip Passive Hang

Complete 30 seconds

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Upper Body
Shoulder Health

The supinated grip passive hang is a great variation that has multiple different uses for a variety of different populations.

Benefits of Supinated Grip Passive Hang

There are many benefits of the supinated grip passive hang including improved grip strength if done for long duration holds, shoulder health as it encourages a wide range of movement variety for the shoulder joint. Finally it can be used by beginners to develop both grip strength and upper body strength simultaneously.

How To Do Supinated Grip Passive Hang

  1. Hang from the bar using a supinated grip, the hands facing towards you.
  2. Do not put to much emphasis on finding an active position, just let yourself hang.

Coaching Tips For Supinated Grip Passive Hang

Follow these cues to perform Supinated Grip Passive Hang correctly:

  • With the palms facing the body grip the pull up bar and hang and relax
  • If you feel discomfort in the shoulder swap this exercise.

Circuit 3

Complete this round 3 times.

Hamstring Walk Outs

Complete 8 repetitions

Lower Body

The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.

Benefits of Hamstring Walk Outs

The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.

How To Do Hamstring Walk Outs

  1. Start in a hip thrust position with the feet pressing into the ground.
  2. Slowly step forward. Take small steps to ensure there is enough time under tension.
  3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
  4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
  5. Step slowly back to the start position, taking small steps.

Coaching Tips For Hamstring Walk Outs

Follow these cues to perform Hamstring Walk Outs correctly:

  • Use the heels
  • Only go as far as the hamstrings feel able
  • Move slowly and deliberately.

Diamond Press Ups

Complete 12 repetitions

Upper Body

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

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This workout was made by Sean Klein

Sean Klein


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