Fall Pull Up Challenge: Week 2

The second week of the 12 Minute Athlete Fall Pull Up Challenge is here!

If you didn’t see our announcement post for the challenge, be sure to go back and read it here, and go here for Week 1 of the challenge. This challenge is mostly meant for absolute beginners who can’t do pull ups yet. If you can already do a few and have plateaued or need ideas on how to keep progressing, you’ll find our pull up course helpful.

During the next four weeks, we’ll be focusing specifically on upper body and core strength. Both are crucial for getting your first pull up or chin up.

Work hard and have fun!

Week Two Workout

For the second week of the challenge, we’ll be doing the following workout:

Complete 3-4 rounds:

• 10 shoulder presses
• 15 push ups
• 30 seconds superman rocks
• 30 seconds hollow body rocks
• 45-60 second plank hold

Advanced option: If you can already do one or more pull ups, you can add in some pull ups before each round as well, so your workout will look like this:

Complete 3-4 rounds:

• As many chin ups or pull ups as possible
• 10 shoulder presses
• 15 push ups
• 30 seconds superman rocks
• 30 seconds hollow body rocks
• 45-60 second plank hold

Try and do this workout three times during the week, making sure to take at least one rest day in between workouts. If you’re doing the advanced option, make sure to write down how many pull ups you’re able to do each round to keep track of your progress.

Make sure to tag all your photos #12MApullups and @12minuteathlete on Instagram and social media for a chance to win a medium + robust or a heavy + robust Rubberbanditz band combo (your choice!) at the end of the challenge!

Exercise Instructions

Shoulder Presses

• Stand straight holding a sandbag, kettlebell or dumbbells at shoulder height
• Squeeze your glutes and tighten your abs
• Raise the sandbag above you until your arms are straight
• Lower back to the starting position and repeat

Push Ups

• Get into a plank position with your shoulders straight over your hands or just slightly wider
• Your hips, legs and feet should be in a straight line and your eyes should be pointing downward
• Push up through your shoulders, then squeeze your core, butt and leg muscles so that you’re not sagging
• As you lower down, keep your elbows close to our body and. Keep your body as tight as possible and always maintain the strong plank position
• From the lowest point, push back up.

To make push ups easier, you can place your hands on something higher like a bench or box.

Superman Rocks

• Lie down on your belly, arms and legs extended
• Squeeze your back and butt muscles, point your toes and fingers and lift your arms and legs off the floor.
• Rock back and forth, staying tight the entire time

Hollow Body Rocks

• Lie down flat on your back and contract your abs, pulling your belly button towards the floor. Your arms and legs should be held straight out from the body with hands and toes pointed
• Lift your arms and legs
• Slowly rock back and forth without breaking the position.

Plank Hold

• Get into a plank position with your shoulders straight over your hands or just slightly wider
• Your hips, legs and feet should be in a straight line and your eyes should be pointing downward
• Push up through your shoulders, then squeeze your core, butt and leg muscles so that you’re not sagging
• Maintain this position for 30-60 seconds.