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Full body workout with bar and gymnastic rings - the 18 best bodyweight exercises for at home

Tips And Tricks 1
Tips And Tricks 1

FULL BODY WORKOUT WITH BAR AND RINGS - THE 18 BEST BODYWEIGHT EXERCISES FOR HOME

Whole-body workout with a difference: YouTubers and sports teachers, Mr v, has put together a full-body workout with bar and gymnastic rings for you. With these 18 bodyweight exercises, you have the opportunity to train freely and independently at home in your own garden - regardless of whether you are a beginner or a professional. Because this training plan can be adapted to your level of fitness with alternative exercise variants. In the following article we will tell you how to train your arms, shoulders, chest and torso on the Horizontal bar in the garden can strengthen.

So you can the full body workout Build up with horizontal bars and gymnastic rings

The workout is divided into five different sections. Each part includes about 3 to 4 varied exercises, each for 1 to 2 sets of 40 seconds or 8 to 12 repetitions. In some cases, the intensity can be reduced or increased by alternative exercises. Your most important training tool: your own body weight – and of course the double bar. You should take small breaks of about 30 seconds to a maximum of three minutes between the units. For ideal training results, we advise you to do the workout as follows:

  1. Heat
  2. pull exercises
  3. pressure exercises
  4. midsection
  5. Beine

Are you only interested in certain training sections? No problem! By clicking on the individual chapters, you can quickly get to your desired training position. To give you a better idea of ​​the exercises, you can find the complete workout video here:

1. Warm up: Get your body ready for bodyweight exercises

To avoid injuries, we recommend a warm-up phase. This will prepare your body and specific muscle groups for the units. Your shoulders in particular are under a lot of strain. For the warm-up, you can do the next three exercises for 40 seconds each and then start the actual workout.

Warm up: Arm circles

This activates the muscle groups in your arms and shoulders. In addition, it strengthens the blood circulation in your upper body and gets your circulation going. Move your arms alternately in both directions in a circular motion. However, you should not do this warm-up exercise too quickly. Better take your time. This is how you start the workout more gently. A little tip: Your wrists will also benefit from a slight stretch. Either you let them circle slightly or gently stretch them in different directions.

Warm up: jumping jack

... or also called Jumping Jacks. You address several muscle groups at once. Your glutes, calves, and shoulders, among others. Jump from a standing position into a sliding tackle. At the same time, you move your arms together above your head. Then return your legs and arms to the starting position and repeat the jump. Since you are still warming up, we recommend a moderate pace.

Warm up: running in place / high knees

This exercise is good for warming up your core and leg muscles. In a running movement, you always pull one knee at a 90 degree angle to the opposite elbow. Make sure your stomach is slightly tense and your back is really straight. The speed of this exercise must not be too slow to ensure a good warm-up effect.

2. Pulling Exercises: Effective strength training on the horizontal bar and with gymnastic rings

The pull exercises are particularly effective for your arms and upper back. When you do it, you pull yourself towards the gymnastics bar with your body weight. A classic pull-up exercise, for example, is the pull-up.

Exercise 1: Australian pull-ups on the bar

01 Australian pull-ups

Muscles used: 

  • Upper back (latissimus dorsi, trapezius)
  • biceps

You should pay attention to this: 

  • Avoid arching your back and keep your back straight.
  • Your shoulders should remain in a fixed position relative to your torso.

Version: 

  • Position yourself on a low gym bar.
  • Grasp the bar with both hands. The back of the hand should face up.
  • You move your legs away from the bar and bring yourself into an inclined position. Only the heel touches the ground. The further away you place your legs from the bar, the more intense the exercise will be.
  • Pull your upper body towards the bar and back again.

Exercise 2: Chin-Ups on the bar

02 chin-ups

Muscles used:

  • back muscles
    upper arm muscles

You should pay attention to this: 

  • Tighten your stomach.
  • Direct your gaze forward.
  • Keep your shoulders in a stable position relative to your torso.
  • Carry out all processes carefully and without momentum.

Version: 

  • Place your hands on the high horizontal bar with an underhand grip.
  • Then pull yourself up with your arms bent and try to get your chin over the bar.
  • Then bring yourself back to the starting position and repeat the exercise.

Alternative variants:

Chin-ups are an extremely intense muscle exercise. Don't be disappointed if you can't complete the set the first time. Alternatively, you can try to simplify the exercise with these tools:

  • Resistance Band: Facilitates pull-ups by assisting you in the upward movement.
  • Stool: Allows breaks between each chin-up without stopping completely. With this variant, the repetition is initially only negative, since you only lower your body without pulling yourself up first.

With these methods, you will gradually improve through regular training, so that at some point you will be able to do the chin-ups without any tools.

Exercise 3: rowing - strength training with gymnastic rings

03 rowing

Muscles used:

  • core muscles
  • shoulder muscles
  • arm muscles
  • Back muscles

You should pay attention to this: 

  • Your body should always form a straight line.
  • Tighten your abs and glutes.
  • Avoid jerky movements.

Version: 

  • For horizontal rowing (inverted row) you grab the rings on the horizontal bar in the inclined position.
  • Your back is down and your face is up.
  • Now pull yourself up so that your upper body is between the rings.
  • Then bring yourself back to the starting position by carefully stretching your arms and slowly lowering your upper body.

Alternative variants:

  • The exercise becomes easier if you either position the horizontal bar a little higher or use something as a footrest.
  • The exercise becomes more intense by changing the angle of your feet by placing your feet on a stool.

Exercise 4: Pull-Ups on the high horizontal bar

04 pull-ups

Muscles used:

  • Back muscles
  • pectorals
  • upper arm muscles

You should pay attention to this: 

  • Make sure you have a firm grip so you don't slip. To do this, grab the bar with your thumb.
  • Lowering to the starting position should always be done gently and carefully.

Version: 

  • This exercise is similar to the chin-ups. However, the difference is in the position of the hands. Unlike the chin-ups, the hands are placed in the pull-ups so that the back of the hand is facing you.
  • Then pull yourself up in controlled movements until your chin is above the bar.
  • Then bring yourself back to the starting position and repeat the exercise.

Alternative variants:

  • If the pull-ups seem difficult to you at the beginning, aids such as a stool or resistance band can make the exercise much easier.

3. Pressure Exercises: Fitness training for your upper body

The so-called pressure exercises compensate for the pulling exercises. You push yourself away from the gymnastics bar. Pressure exercises help you to gain more strength in everyday life, for example when opening a door.

Exercise 5: Straight bar dips

05 Straight bar dips

Muscles used:

  • triceps
  • shoulder muscles
  • pectorals

You should pay attention to this: 

  • Your elbows should not point too far outwards, otherwise your shoulders will be unnecessarily burdened.
  • Maintain stable body tension and straighten your legs in front of your body.

Version: 

  • This variant of the dip is performed on the straight bar.
    Your hands grip the bar with an overhand grip.
    Now bring your upper body over the bar and hold this position for a while.

Alternative variants:

  • You can intensify the straight bar dips by raising and lowering your upper body.
  • Alternatively, the movements on the rod can also be reduced or reduced. This is especially recommended if you find it difficult to get your upper body completely over the bar again and again.

Exercise 6: Push-ups with gymnastic rings

06 push-ups

Muscles used:

  • chest muscles
  • triceps

You should pay attention to this: 

  • In order to protect your lumbar spine, good body tension is necessary during execution.
  • Keep your elbows as close to your body as possible. This protects your shoulder joints in the long term.
  • The aim of the exercise is to align your chest and elbows at the lowest point.
  • You should master the ringless push-up before doing this exercise.

Version:

  • First adjust the rings to the right height for you. The higher the rings hang, the steeper the angle and the pressure is not too strong.
  • You then assume the push-up position. You grasp the rings with your hands and support yourself on the floor with your legs slightly apart.
  • With a straight posture, push yourself up and down again.

Alternative variants:

  • For a more intense workout, you can elevate your feet slightly, for example with a stool. As a result, you have to lift significantly more body weight. Therefore, this variant is only suitable for advanced users.

Exercise 7: Dips on the gymnastic rings

07 dips

Muscles used:

  • chest muscles
  • triceps

You should pay attention to this: 

  • The rings should always remain close to your torso during the exercise.
  • Because the rings don't have a fixed position, moving too fast can easily make you swing. So try to do it slowly and in a controlled manner.

Version: 

  • Stand right between the two rings. Ideally, the rings touch your arm very lightly.
  • You grasp the rings with your hands. The back of your hand faces up and your thumb wraps around the ring for more stability.
  • Now jump up, keep your upper body straight and bend your legs slightly.
  • Then push yourself up and down with slight up and down movements without putting your legs down in between.
08 push-up (incline)

Muscles used:

  • chest muscles
  • triceps

You should pay attention to this: 

  • Your back should be straight and form a line with your legs.
  • Maintain good body tension throughout the exercise.

Version: 

  • The incline push-up is an alternative to the traditional push-up. The exercise is simplified with a stool or a chair.
  • To do this, grasp the edge of the stool with your hands and support yourself with your feet on the floor.
  • Then, while keeping your body straight, push yourself up and then back down.

4. Midsection: Training with bar and gymnastic rings

Targeted fitness exercises for your core strengthen this area. This will improve your posture in the long term, train your abdominal muscles and prevent back pain.

09 knee raises

Muscles used:

  • Straight abdominal muscles
  • Oblique abdominal muscles

You should pay attention to this: 

  • Your grip on the bar should be firm and stable.
  • Perform the movements slowly and make sure that you don't end up swinging or swaying.

Version: 

  • Grip the high bar with your hands. Once you grip it tightly, you should actually be hanging from the bar. Your legs should no longer touch the ground.
  • Bend your legs and gently pull your thighs toward your torso.
  • Then you lower your legs again and let yourself hang.

Exercise 10: L - Sit (Hang) on ​​the double horizontal bar

10L sit

Muscles used:

  • Lower abdominal muscles
  • Oblique abdominal muscles

You should pay attention to this: 

  • The hip flexor supports you in this exercise. However, if you already suffer from slight back pain, this exercise could put additional strain on your lumbar spine. Stop this session if it becomes uncomfortable or painful for you.

Version: 

  • Hang onto a horizontal bar with a firm grip. Your legs should no longer touch the ground.
  • Keep your legs straight and pull them up towards the sky.
  • Once your legs are at a 90 degree angle to your torso, hold the position for a while.
  • Then carefully lower your legs and repeat the step.

Exercise 11: Toes to bar on the gymnastics bar

11 Toes To Bar

Muscles used:

  • abdominal muscles
  • back muscles
  • shoulder muscles

You should pay attention to this: 

  • Always keep a firm grip to avoid slipping.
  • In the starting position, your legs and arms should be fully extended and straight.

Version: 

  • Hang from the bar so your feet are off the floor.
  • Now bring your legs straight up like a clock hand until your feet are either over or on the bar.
  • Then carefully lower your legs and repeat the exercise.

Alternative variants:

  • If you can't do it with two legs yet, you can try one leg first.
  • The exercise becomes easier if you try to build momentum with your body weight at the beginning. This swing is supportive but requires body tension.
  • Hang onto a horizontal bar with a firm grip. Your legs should no longer touch the ground.
  • Keep your legs straight and pull them up towards the sky.
  • Once your legs are at a 90 degree angle to your torso, hold the position for a while.
  • Then carefully lower your legs and repeat the step.

Exercise 12: Crunch and side crunch with the gymnastic rings

12 crunches

Muscles used:

  • Straight abs
    Oblique abdominal muscles

You should pay attention to this: 

  • In the starting position, your posture is similar to a push-up with your forearms down. So make sure your back stays straight and doesn't sag.

Version: 

  • Lie on the floor and support yourself with your elbows.
  • You hang your feet in the rings.
  • Now pull your thighs towards your stomach and then push them back again.
  • To train the obliques, you can do this exercise alternately to the sides.

Exercise 13: Plank and side plank

13 planks

Muscles used:

  • back muscles
  • abdominal muscles
  • Arm muscles
  • glutes
  • Thigh muscles

You should pay attention to this: 

  • Especially in the straight plank, your body should form a straight line. Your butt should be neither too high nor too low. Don't pull your head back and keep your knees straight.
  • Maintain stable body tension from head to toe to avoid back pain.

Version: 

  • Lie on the floor and bring your elbows under your torso.
  • Your feet are off the ground.
  • Now push yourself up.
  • Hold this position for a while without lifting. If you are not yet good at the plank, you will certainly stop the exercise after just a few seconds. However, you can extend this period of time very far upwards through regular training.
  • You train the lateral abdominal muscles by doing the plank once to the right and once to the left. Also pay attention to a straight body line.

Exercise 14: Reverse plank with gymnastic rings

14 reverse planks

Muscles used:

  • glutes
  • back Extension

You should pay attention to this: 

  • Your body should form a straight line. Be careful not to pull your hips up too far or sag them down.

Version: 

  • Lie on your back on the floor and bring your torso up with your arms outstretched. Your arms are shoulder-width apart. Your feet are still on the ground.
  • Now, slowly, one at a time, bring your feet into the rings and leave them there.
  • You hold this position for a while.

Alternative variants:

  • If necessary, you can vary more in terms of time in the up and down movement of your pelvis.
  • If you want to intensify the exercise, spread your legs about 45 degrees. This also activates the leg muscles.

Exercise 15: windshield wipers on the gymnastics bar

15 wipers

Muscles used:

  • Straight abdominal muscles
  • Oblique abdominal muscles

You should pay attention to this: 

  • Perform the session carefully and avoid quick movements.
  • Maintain strong body tension.

Version: 

  • Hang from a high horizontal bar so your legs are off the floor.
  • Then you bring your legs outstretched and at a steep angle to your upper body towards the bar. Ideally, you'll be able to lift your toes over the bar.
  • When viewed from the side, your stance should resemble a “V”.
  • Then you move both legs together from right to left - just like the windscreen wipers in a car.

5. Legs: This is how you train your leg muscles

Your legs carry you and the rest of your body. That's why you should never neglect training one of the largest muscle groups. In addition, working out the legs helps to significantly increase the basal metabolic rate during the full body workout and burn more calories.

Exercise 16: Squats

16 squats

Muscles used:

  • glutes
  • Thigh muscles

You should pay attention to this: 

  • It is important that your knees are not too far forward. They should never protrude past your toes.
  • Your line of sight is also important. Always look forward and never down, this will avoid arching your back during execution.
  • Shift your weight onto your heels. Your toes should be able to move freely.

Version: 

  • At the beginning you are standing. Your feet are slightly shoulder-width apart.
  • Then lower your torso by bending your legs 90 degrees.
  • Feel free to bring your arms along with this movement and cross them once you reach the bottom position.
  • Then push yourself back up to the straight starting position.

Alternative variants:

  • The exercise becomes more intense if you integrate a jump. Explosively jump off the ground, pulling your arms behind your back as you go up.

Exercise 17: Lunges with a gymnastic ring

17 lunges

Muscles used:

  • glutes
  • Thigh muscles

You should pay attention to this: 

  • The front knee should never go past the tip of your toes.
  • In order to be able to distribute your body weight evenly, you should always keep your back straight.

Version: 

  • Stand in front of the rings with your legs spread behind you.
  • You hang the back foot in one of the rings. You stretch your arms straight away from your body.
  • Then bring your torso down with straight movements so that the front leg is in the lowest position at a 90 degree angle. Then you push yourself back up.
  • Alternate your legs after a set to get the training effect on both sides.

Exercise 18: Pistol Squats (assisted) on the double horizontal bar

18 pistol squats

Muscles used:

  • glutes
  • Thigh muscles
  • calf muscles

You should pay attention to this: 

  • The knee of the bent leg should never protrude past the tips of your toes.
  • Always keep your back straight.
  • Perform the session slowly and in a controlled manner.

Version: 

  • Pistol squats are basically one-leg squats.
  • The frame of the bar serves as a support. Holding on to it will make the exercise a lot easier.
  • Do the pistol squats like regular squats. However, only one leg is bent. The other remains stretched and does not change its angle.
  • The foot of the bent leg is straight and firmly anchored to the floor.
  • Alternate legs here as well to achieve a balanced training effect.

Mr V trains on our bestselling double horizontal bar "Zugschwitze"

For the workout, Mr V has ours double barZugschwitze gused. The two gymnastics bars can be flexibly adjusted to 25 different heights. You also have the option of expanding the horizontal bar according to your wishes - for example with our gymnastics rings or one resistance band.

Would you like to imitate the bodyweight workout?  Here you can find all information about the gymnastics bar.

Are you ready? Then you can start now!

With the help of the gymnastics bar, you can train your whole body right in your garden. Gradually increase. In the beginning you should always train with aids. Take care of yourself and your body and give yourself a break if you feel unwell. Don't be disappointed if one of the exercises doesn't work right away. Regular repetitions will help you improve your strength and condition. You can do it!

We wish you a lot of fun with our full body workout with bar and gymnastic rings!

double bar Zugschwitze

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