60 minute intermediate ab workout with a pull up bar

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

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Hanging Knee Raises
  • Hanging Leg Raises With Legs Straight
  • Hanging L-Sit Hold
  • Circuit 2
  • Chin Over Bar Hold
  • Hanging Knee Raise with Pause
  • Seated Pike Lifts
  • Circuit 3
  • Side Plank Kneeling Leg Raise
  • Long Lever Plank

Circuit 1

Complete this round 3 times.

Hanging Knee Raises

Complete 10 repetitions

Hanging knee raises are a very effective way for intermediate and advanced individuals to develop their anterior core musculature.

Benefits of Hanging Knee Raises

The primary benefit of hanging knee raises is developing the strength in their anterior core. Secondarily it can also improve grip strength, shoulder stability and upper back endurance, all of which come from the effect of hanging from the bar.

How To Do Hanging Knee Raises

  1. Find a stable active hang position, with the shoulders tight, a posterior pelvic tilt, the core musculature activated and ready to work.
  2. Squeeze the knees together and tense the glutes.
  3. Lift the knees towards the chest.
  4. Slowly return the knees back to the starting position.

Coaching Tips For Hanging Knee Raises

Follow these cues to perform Hanging Knee Raises correctly:

  • Maintain an active hang throughout
  • Do a slight pause at the top and squeeze the abdominals.

Hanging Leg Raises With Legs Straight

Complete 6 repetitions

Coaching Tips For Hanging Leg Raises With Legs Straight

Follow these cues to perform Hanging Leg Raises With Legs Straight correctly:

  • Raise the legs to hip level till they are in the l-hang position and lower them down slowly.

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.

Circuit 2

Complete this round 3 times.

Chin Over Bar Hold

Complete 15 seconds

Coaching Tips For Chin Over Bar Hold

Follow these cues to perform Chin Over Bar Hold correctly:

  • Use a bench or box to find the position, do not jump or do a pull up
  • Create tension in the upper back and hold your chin over the bar
  • Do not rest your chin on the bar.

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.

Seated Pike Lifts

Complete 6 seconds

Coaching Tips For Seated Pike Lifts

Follow these cues to perform Seated Pike Lifts correctly:

  • Use your hands as a support
  • Pull from the abdominals and hip flexors to lift the legs.

Circuit 3

Complete this round 3 times.

Side Plank Kneeling Leg Raise

Complete 8 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.

Long Lever Plank

Complete 20 seconds

Coaching Tips For Long Lever Plank

Follow these cues to perform Long Lever Plank correctly:

  • Elbows are placed further from the feet to create a long level adding difficulty
  • Ensure you keep hips in line with shoulders.

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This workout was made by Sean Klein

Sean Klein

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