15 MIN FOLLOW ALONG PULL UP WORKOUT [Bodyweight / Calisthenics]

15 minute follow along pull up workout to help progress reps of pull ups or to nail that first full range pull up!

If already performing full range pull ups, practicing the eccentric will increase your upper body strength even more!

If you are aiming for that first pull up, use this 15 minute workout to practise those holds and slow lowers to gain more time on the bar. In regards to the full range pull ups, you can continue with the slow lowering instead of full reps of not quite ready or add band to assist. Also a bench/chair is a good option to allow you to begin high for the holds/slow lowering. Make this your own workout!

30/30 rest

* SCAPULAR PULL UP
* OVERHAND HOLD
* OVERHAND SLOW ECCENTRIC
* OVERHEAD REPS
* CLOSE UNDERHAND HOLD
* CLOSR UNDERHAND ECCENTRIC
* CLOSE UNDERHAND REPS
* MIXED GRIP HOLD
* MIXED GRIP HOLD (switch)
* MIXED GRIP REPS (opposite)
* MIXED GRIP REPS (switch)
* OVERHAND REPS
* CLOSE UNDERHAND REPS
* MIXED GRIP REPS
* MIXED GRIP REPS (switch)

You could use chalk on hands are slippery on bar or have a towel handy to wipe.

This is a great workout to compliment a heavier back session as a finisher or on its own anytime!

I hope you enjoy your 15 minute workout!

Cx

Extras:

Equipment I use in my other workouts:

EPIC Program:

Business Enquiries:

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[Just_Hood]

I just want to say, I've been casually adding this workout ~1 a week to my 5 day workout week in the past few months, and I've seen significant improvement, and finally did my first unassisted pullup yesterday. Thanks, Caroline!

[noordebr]

This is def not my level! But good luck everyone who can do it, and you're so strong Caroline! You're an amazing woman ❤️❤️

[cloudnineminusnine]

The pull up is one of the ultimate calisthenics moves i wanna master. I bought a pull up bar two years ago, however, i didn't know how to get started...
Thank you so much for this video, caroline!

[Biostatmom]

You got me to my first push up, Caroline, now I know you're gonna get me to my first pull up. So much love to you. You've changed my whole life.

[Ganatka]

It has been two years and I have still not found a better pull up workout on YouTube.
You are the best!

[ThatsWhatSheSaid]

Back in the Marine Corps I used to almost be able to hit 30 pull-ups. Nowadays I can’t even hit 10 with good form but this workout will get me there! I had to use a chair the entire time but we got it done. Thank you so much for this!

*1 month update*

After doing this for a month at least 2x a week I’m needing less and less chair! I also combine this with one of your back and biceps or shoulders and triceps workouts usually and that’s really been helping as well!

[stepha]

At this point Caroline basically has a video for everything I want to get better at!!

[fitlife]

I just did this workout and it is INSANE!! My muscle were exhausted by the end! My goal of this holiday break is to do this everyday and hopefully increase my reps be able to do more than just one! I would definitely recommend this workout for anyone who wants to learn how to do a pull up or increase reps, because this was absolutely amazing!! Also, huge respect and thanks to you Caroline, your amazing! 😍😍

[canadiankid]

I keep coming back to this workout. It's insane no matter what skill level you have

[icareyouth]

YES! I was waiting for this one! I haven’t found many follow-along pull-up bar workouts. When I got the notification for this, I was so excited!

[doyeljnj]

I started with aiming to complete 5 mins of this workout. Its 2 months now and i can complete the whole set

[karenhorton]

It’s incredible how relaxed and graceful you look doing such a challenging workout...#goals

[violinw]

I've watched this video countless times, although I just started my pull up journey in April 2021 and will have a long long way to go to, it gives me hope and assurance that pull ups are attainable. I may or may not be able to ever complete this workout from start to finish, the journey continues on, I am progressing slowly but surely. You make even the most challenging pull ups look so easy, you are beyond amazing! Thank you Caroline for being such an inspiration to us all!

[SophieDEF]

it's been almost a year since I got my pull-up bar and started doing this! I had some pretty extensive breaks in between where I didn't practice for weeks / even months due to med school hecticness, but I'm at 8 pull-ups now! probably my favourite workout of all time to be honest - excited to see where I'm at a year from now (:

[sessyashok]

I’m so glad you posted this! Need more pulling training in my life and my 2021 goal is to be able to do a pull up!

[sigalitcohen]

I returned from running workout with my dog, as I turned on your channel, you should have seen my face smiling from ear to ear, I could not succeed all of the 15 minutes, but most of it. I was proud of myself and happy. You are absolutely an amazing super wonder woman and mind reading, as I am trying for a while to learn how to increase pullups, I started a few weeks ago, it is all about practicing and positive mind thinking Love U !!!!

[tiffanypittman]

Caroline makes everything look so easy. I can't wait to do this routine. I recently bought a pull up bar. I will be using it with the bands because I'm not as strong as Caroline YET. 💪🏾

[grace-annepost]

So, this was incredible! I will work on one exercise set per day until I can get to two and then eventually the entire 15 minutes! Might take a year but I’ll get there. Thanks for your generous workouts!

[alexandrarogers]

Wow!!! Caroline, you are amazing!! That is freaking impressive. I cant do one pull up. ( At least not yet) . However, you really make it look fun!!! 🙌🙌🙌💯💯💯💪💪💪.

[mahuaghosh]

What a back. Though I don't know how to do pull up but I can feel someday I will learn. Your workouts are amazing and end of each one I just want to say "thank you Caroline."