60 minute beginner full body workout with a pull up bar

Here's everything you need to try our 60 minute beginner 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Eccentric Pull up
  • Circuit 2
  • Straddle Sit
  • Circuit 3
  • Single Leg Straight Leg Deadlift with Wall Support
  • Pike Press Up
  • Circuit 4
  • Side Plank
  • Tall Plank Knee to Elbow

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.

Straddle Sit

Complete 55 seconds

Coaching Tips For Straddle Sit

Follow these cues to perform Straddle Sit correctly:

  • Relax your breathing rate as much as possible.

Circuit 3

Complete this round 3 times.

Single Leg Straight Leg Deadlift with Wall Support

Complete 8 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep the foot furthest away from the wall on the floor
  • Keep shoulders and hips square, feel the tension in the hamstring
  • Maintain an arch in the lower back.

Pike Press Up

Complete 8 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.

Circuit 4

Complete this round 3 times.

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.

Tall Plank Knee to Elbow

Complete 12 repetitions

The tall knee to elbow exercise is a very effective anterior core exercise that can be used by people of all abilities.

Benefits of Tall Plank Knee to Elbow

The main benefit of the tall plank knee to elbow is it’s ability to develop strength in the anterior core musculature.

How To Do Tall Plank Knee to Elbow

  1. Start in a stable top of press up hold position.
  2. Lift one leg and bring it to the elbow (or as close as your mobility allows).
  3. Return slowly with control to the start position.

Coaching Tips For Tall Plank Knee to Elbow

Follow these cues to perform Tall Plank Knee to Elbow correctly:

  • Bring the knee out and round to touch the elbow
  • Keep the elbows locked throughout
  • Move slowly with control.

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This workout was made by Sean Klein

Sean Klein

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