50 Pull-ups

Want to improve your pull-up stamina? This workout is an (unofficial) warmup and pull-up timer for the 50pullups.com programme. Be sure to rest your upper body at least one day after each time you do this workout and two days after every third workout. Check out the full programme at http://www.50pullups.com.

Exercises

Set 1: 1 round

Rotating Toe Touches

30 seconds

Windmills

30 seconds

Hip Circles

30 seconds

Horizontal Scissors

30 seconds

Scissor Kicks

30 seconds

Flying Supermans

30 seconds

Big Forward Arm Circles

30 seconds

Big Reverse Arm Circles

30 seconds

Small Forward Arm Circles

30 seconds

Small Reverse Arm Circles

30 seconds

Inward Wrist Circles

30 seconds

Outward Wrist Circles

30 seconds

Set 2: 5 rounds

Rest

2 minutes

Pull-ups

45 seconds

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