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No-Band Bodyweight Workout

A solid full-body workout using just your bodyweight, parallel bars, and pull-up bar — zero bands needed! Get ready to build strength and feel great from head to toe.

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Created by

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Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 30s

2

Arm Circle

1 set × 20s

3

Hip Circle

1 set × 20s

4

Leg Swing

1 set × 10 reps

5

Inchworm

1 set × 5 reps

Main Workout

1

Pull-Up

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

2

Dip (Parallel Bar)

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

3 circuits
1

Push-Up

1 set × 12 reps

2

Ring Row

1 set × 10 reps

1

Hanging Knee Raise

3 sets × 12 reps, 12 reps, 12 reps

2

Tucked L-Sit

3 sets × 20s, 20s, 20s

3

Split Squat (Bulgarian)

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

1

Child's Pose

1 set × 30s

2

Chest Stretch

1 set × 30s

3

Lat Stretch

1 set × 30s

4

Quad Stretch

1 set × 30s

5

Seated Hamstring Stretch

1 set × 30s