Workout Routines

Today's Workout: The bodyweight workout you can do with just a pullup bar

Train your chest, back, abs, and arms—and your overall cardiovascular conditioning—with this simple, bare-bones routine you can do just about anywhere.

Georgijevic / Getty
Georgijevic / Getty
Duration 40
Exercises 4
Equipment Yes

The gym is sardine can-packed—and the only thing available is the pullup bar and the small amount of floor space directly under it.

Sound familiar? We thought it might.

You could just decide to skip your workout, but you know that's a slippery slope. Your missed workout today will totally derail your entire plan. Enter Bianca Sultana, N.C.S.F.-C.P.T., the founder of BODYbyBianca Training System. She provided us with a workout to get the most out of that small space.


Perform exercises labeled A and B consecutively, without resting. Rest 60 seconds between supersets.

The first superset (pushups and pullups) is designed as a pyramid set. For your first superset, do 2 reps of each exercise. Then, do 4 reps for each exercise. On your third, you'll do 6 reps of each exercise, until you're doing 10 reps of each. Then, work your way back down to 2 reps of each, for a total of 9 supersets.

For more strength-building work

Check out our 10 strength-building strategies that will never die, our seven favorite exercises for building brute strength, and 10 ways to build strength without the size.

For a complete archive of our daily quick-hit routines, go to

Today's Workout The pullup bar workout

Exercise 1A.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
9 sets
2, 4, 6, 8, 10, 8, 6, 4, 2 reps
0 sec. rest

Exercise 1B.

Pushup How to
Pushup  thumbnail
9 sets
2, 4, 6, 8, 10, 8, 6, 4, 2 reps
60 sec. rest

Exercise 2A.

Crunch You'll need: Swiss Ball How to
Crunch  thumbnail
10 sets
10 reps
0 sec. rest

Exercise 2B.

Superman You'll need: No Equipment How to
Superman thumbnail
10 sets
5 reps
60 sec. rest