Strength Training- An Awesome 30min Upper Body Workout

Get stronger on pull-ups without a pull-up bar + a full upper body workout in about 30 minutes? Give this upper body pulling and shoulder strengthening workout a go if you’re short on time or if you are looking to get stronger in your pull-ups without using a bar. This is also a great workout even if you are able to do strict pull-ups but want to try a different pull-up type of pull to switch things up and maybe even connect more with vertical pulling.

We included 6 different options from weighted foot supported ring pull-ups to option that are unweiughted with assistance from your lower body so ANYONE can get a great pulling workout in.

Here it is from start to finish, so give it a go and let us know what you think!

Warm-Up

Crawl x 200-400M as follows and take very short breaks as needed - get the heart rate up and full body warm with some emphasis on core and shoulder movement along with hips and ribs coordinated

-10 Plank taps/arm’

-10M forward

-10M backward

-10M Right and Left

Shoulder Prep:

Yoga Push-Up (Scale this to down dog to up dog) x 10

Shoulder Full Raise x 10

W Face pull x 15

Pull-Up Pull x 4-6 Sets, Rest :90 between

Pick your Ring Pull-up x 6-8 @ 31X0 ,

• See versions in video (6 ways)

Functional Pump Breather-

10-15 minutes

4-6-8-10-12…etc

• Alt DB Push Press @20x0

• Gorilla Row

• 40M Farmers Carry Each Round

*Pick a pair of dumbbells or kettlebells that you can take no to minimal breaks with and carry the full 40M

Interested in similar quick workouts that take 40 minutes to 1hr max? Check out the RB build daily programming- https://www.resilient-body.com/rb-build

Interested in other ways to get quick workouts? : https://www.resilient-body.com/blog/minimal-effective-dose-health-fitness

P.S. If you have questions on tempo, check out this article here and also how it may help if you’re learning something like the pull-up

As always, if you have any questions or are interested in working with us, shoot us a message.