Workout of the week: 25 min. park workout with a pull-up bar | ATLETICA

Do you want to train outside and are you looking for an effective full-body workout? With a pull-up bar, you can complete an intensive workout in just 25 minutes that improves strength, endurance and coordination. This park workout uses your own body weight, promotes muscle building and increases your fitness - perfect for anyone who wants to train in the fresh air. Find out now how you can optimize your next workout in the park with a pull-up bar.

What is a park workout?

A park workout is an outdoor workout that is carried out on public sports fields, calisthenics parks or in normal green spaces. It uses your own body weight and existing elements such as pull-up bars, benches, railings or stairs as training equipment.

Characteristics of a park workout:

• Training in the fresh air – promotes oxygen intake and well-being.
• Flexible & free – No expensive membership required, can be done anywhere.
• Effective full-body workout – Combination of strength, endurance and coordination training.
• Calisthenics elements – focus on bodyweight training such as pull-ups, dips and push-ups.
• Ideal for beginners & advanced – exercises can be individually adapted.

Typical exercises in the park:

• Pull-ups on bars – strength training for the upper body
• Dips on benches or bars – triceps and chest muscles
• Step-ups or box jumps on benches – leg and glute muscles
• Sprints or burpees on open areas – endurance training
• Planks & core exercises on the floor – strengthen core stability

A park workout is the perfect way to complete a challenging and varied workout in the fresh air with minimal equipment.

25 min. park workout with a pull-up bar

This intense outdoor workout uses a pull-up bar to improve strength, endurance and coordination. It's perfect for the upper body, core and legs - all without the need for additional weights.

Process:

• Duration : 25 minutes
• Structure : 5 exercises per round, 3 rounds
• Load : 40 seconds per exercise, 20 seconds rest
• Breaks : 1 minute between rounds

Warm-up (5 minutes) – preparation for training

Before you start, a good warm-up is important:

1. Arm circles & shoulder circles – 30 seconds per direction
2. Hip circles – 30 seconds per direction
3. knee lift run – 45 sec.
4. Jumping Jacks – 45 sec.
5. Hanging shake on the pull-up bar (dead hang) – 30 sec.

Main part: 25 min. park workout with pull-up bar

Each exercise is performed for 40 seconds, then rest for 20 seconds. After 5 exercises, rest for 1 minute. Repeat the round 3 times in total.

Round 1 – Strength & Core Stability

1. Pull-ups – back & biceps

• Grip the bar shoulder-width apart.
• Pull yourself up in a controlled manner until your chin is above the bar.
• Release slowly, maintaining tension.
• Alternatively: Assisted pull-ups with jump aid or negative lowering.

2. Hanging Knee Raises – Core

• Hang on the bar, legs stretched.
• Pull your knees towards your chest and slowly lower them.
• Controlled movement, no momentum.

3. Dips on the pull-up bar or bench – triceps & chest

• Place your hands on a low bar or bench.
• Lower your body down, bend your arms, then push up explosively.
• Alternative: Narrower variation for stronger triceps focus.

4. Explosive jumps (box jumps or tuck jumps) – legs & butt

• If available, jump onto an elevated surface (bench, tree trunk).
• Softly cushion the landing and jump straight back up.
• If there is no surface: Explosive tuck jumps into the air.

5. L-Sit Hold on the Pull-Up Bar – Core & Grip Strength

• Raise your legs parallel to the floor and hold the position for as long as possible.
• Alternatively: Legs bent for an easier variation.

1 minute break, then start round 2.

Round 2 – Focus on endurance & body tension

1. Explosive pull-ups (pull-ups with a slight swing)

• Normal pull-ups, but with an explosive pull upwards.
• Increases grip strength & explosive power.

2. Toes-to-Bar (legs to the bar) – core & hip mobility

• Pull your legs straight towards the bar.
• Release slowly and in a controlled manner.
• If difficult: Hanging Knee Raises.

3. Bulgarian Split Squats (with bar as balance aid)

• Place one leg on a bench or bar.
• Go down slowly, then push up forcefully.
• Change page after 20 seconds.

4. Burpee to Pull-up – Full Body & Explosiveness

• Perform a burpee, then jump straight to the bar and do a pull-up.
• If no pull-up: simple burpee + jump to the bar.

5. Hanging rowing on the pull-up bar – back & biceps

• Place under the bar, feet on the ground.
• Keep your body straight, then pull your chest toward the bar.
• Lower slowly and in a controlled manner.

1 minute break, then start the last lap.

Round 3 – Maximum fat burning & body tension

1. Pull-up hold (isometric hold)

• Hold pull-up position, chin over the bar.
• Maximum tension, hold as long as possible.

2. Jumping lunges – legs & butt

• Explosive changes between the legs.
• Cushion gently, stay dynamic.

3. Core twist on the bar (Hanging Oblique Twists)

• Hang, then pull legs up to the sides for oblique abdominal focus.

4. Dips on the bar – chest & shoulders

• Place your hands on two parallel bars and lower your body down.

5. Maximum burpees to finish

• 40 seconds, as many as possible!

Workout finished! Don't forget to cool down.

Cool-down (5 minutes) – regeneration & stretching

1. Deadhang (Passive hanging from the pole) – 30 sec.
2. Chest and shoulder stretch on the bar – 30 sec.
3. Deep squat for hip mobilization – 1 min.
4. Lateral torso stretch while standing – 30 seconds per side
5. Breathe deeply and relax

Conclusion: Why this park workout is so effective

• Full body workout with just one pull-up bar – perfect for outdoor workouts
• Effective combination of strength, core & endurance
• High speed for maximum fat burning
• Beginner and advanced friendly due to scaling options

This workout makes versatile use of the pull-up bar and helps you improve strength, endurance and body tension - ideal for anyone who wants to work on their fitness outdoors.

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