Looking to boost your upper body strength and feel more powerful? This efficient 15-minute routine is perfect for outdoor gyms, making excellent use of common equipment like a pull-up bar and bench. It’s designed to give your chest, back, and arms a focused workout.
- Duration: 15 minutes
- Equipment: Pull-up Bar, Bench (or sturdy ledge)
- Difficulty: Beginner / Intermediate
- Targets: Upper Body, Chest, Back, Arms, Shoulders, Core
Always begin with a 2-3 minute light warm-up (e.g., arm circles, light jogging) and finish with 2-3 minutes of gentle stretching on the muscles you’ll be working.
The Workout
Perform 3 rounds of the following exercises, aiming for the suggested repetitions. Take a short rest (60-90 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.
1. Pull-ups
Focus on pulling your chest towards the bar, engaging your back muscles.
Modification: If full pull-ups are challenging, use assisted pull-up equipment if available, perform jump assists (jump up and slowly lower down), or focus on controlled negatives (slowly lowering from the top position).
Reps: Aim for 6-10 repetitions (or as many controlled reps as possible).
2. Bench Dips
Keep your hips close to the bench as you lower your body, aiming for arms at a 90-degree angle.
Modification: For an easier version, keep your legs bent. For more challenge, extend your legs fully.
Reps: 10-15 repetitions.
3. Incline Push-ups (on Bench)
Place your hands wider than your shoulders on the bench, maintaining a straight body line from head to heels as you push up.
Modification: If the bench is too low, use a higher surface or stand further away from the bench for an easier angle.
Reps: 10-15 repetitions.
4. Hanging Knee Raises
Hang from the pull-up bar, engaging your core to lift your knees towards your chest, then control the descent.
Modification: If hanging knee raises are too difficult, simply hang from the bar for as long as possible to build grip strength, or perform standard leg raises on the floor.
Reps: 10-15 repetitions.
Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.
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