1
to failure chin-ups
goal 8 in total
2
8 knee-up twists
3 sets in total
2 minutes rest
3
to failure chin-ups
goal 8 in total
4
8 knee-up twists
3 sets in total
2 minutes rest
5
to failure chin-ups
goal 10 in total
6
10 knee-up twists
3 sets in total
2 minutes rest
7
to failure chin-ups
goal 10 in total
8
10 knee-up twists
3 sets in total
2 minutes rest
9
to failure chin-ups
goal 12 in total
10
12 knee-up twists
3 sets in total
2 minutes rest
11
to failure chin-ups
goal 12 in total
12
12 knee-up twists
3 sets in total
2 minutes rest
13
to failure chin-ups
goal 14 in total
14
14 knee-up twists
3 sets in total
2 minutes rest
15
to failure chin-ups
goal 14 in total
save
reset

00:00

:
START
30 sec
60 sec
2 min
Reset
Pause
Restart

Get your upperbody and core chiseled with this 15-day pull-up bar challenge. It is beginner-friendly so, as long as you access to a pull-up bar, you can take it up! The rules are simple: hit the given amount of reps by splitting the total into as many sets and taking as much rest as you need. Make it challenging - do as fewer sets as you possibly can. 2 Minutes rest between sets is the recommended rest time.

On core days while doing knee-ins with twists make sure you tighten up your abs and bring your knees up as high as you can to get the most out of the exercise. Can't do twists just yet? Start by bringing your knees up without a twist first until you feel confident you can add the twisting motion. 

The challenge can be combined (and was designed to go) with our Girl Power themed week.

Download

 30-Day of Fitness Challenge by DAREBEE