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Today's Bodyweight Workout

Pull•20 min•3 Rounds

No equipment, no gym — just today's session. Follow it start to finish, then use the weekly planner to schedule what comes next.

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The Circuit — 3 Rounds

Perform the 5 exercises below in order, back-to-back, to complete one round. Repeat for 3 rounds total.

1

Pull-Ups

8 reps

Pull your chest toward the bar, not just your chin.

2

Chin-Ups

6 reps

Underhand grip shifts more work to your biceps.

3

Inverted Rows or Doorframe Rows

12 reps

Use a sturdy table edge or doorframe if you don't have a bar.

4

Superman Hold

30 second hold

Lift chest and legs together, squeezing your lower back and glutes.

5

Dead Hang

30 second hold

Relax your shoulders and let your spine decompress.

Turn Today’s Workout Into a Weekly Plan

Choose your goal, available days, and session length, and Odin will build a balanced bodyweight schedule around sessions like this one.

Build My Free Weekly Plan
Personalized weekly schedule15–45 minute sessionsWorks with or without a pull-up bar

Looking for today's workout? Bookmark odin.fitness/blog/workout-of-the-day — it always shows the current day's workout.