Total Body Weight Workout Using Fitness Bars

Total Body Weight Workout Using Fitness Bars

Take your body weight to the next level using fitness bars. It's an all-inclusive workout which strengthens, tones, and firms all of the body parts you target.

It’s time to take your body weight exercises to the next level. You’ve done pushups, crunches, squats and all the other basic body weight exercises, but you’ve ignored bar workouts. Bar workouts are some of the best exercises ever. Bar exercises help tackle more angles, bring more resistance, and involve multiple muscles groups.  There are many people who focus most of their body routine on bars. It’s an all-inclusive workout which strengthens, tones, and firms all of the body parts you target.

Like any exercise, gaining strength on the bars takes time and commitment to build. Think about gymnasts. They are some of the strongest and most fit people in the world. Once you’re able to do bar body weight exercises, you open up a whole new world of exercises to incorporate into your routines. The world becomes even more of a playground. Crosswalk signs, bars under scaffolding and chairs will all look like places to do pull-ups, chin-ups and dips. Remember when you couldn’t do your first push-up? Soon, you’ll become a seasoned vet. That is your motivation in believing you can accomplish these!

Equipment Needed: Interval Timer,  towel, workout gloves, and fitness bars

What to Do: Some of the videos below start off with tips and suggestions on how to build up the strength to do certain bar exercises if you aren’t familiar with them. With bar exercises, you have two options on where you can work out. The gym is a great place to start since they have specific machines that can help assist while you’re developing strength. Each week, try removing one plate until you’re able to do the exercises unassisted. You can go the non-gym route as well. Many parks have a workout area set up with pull-up bars and dip bars. It’s a great place to start getting familiar with the motions.

A great tip for increasing your bar exercise count is to do one rep. Rest for 5 seconds and do another. Be patient!

Perform the leg raises and knee tucks for 30 seconds. For each other exercises start with 5 reps as your base.

Beginner Level: 1 Circuit
Intermediate Level: 2 Circuits
Advanced Level: 3 Circuits


1. Pull-Ups
2. Parallel Bar Dips
3. Chin-Ups
4. Parallel Bar Leg Raises
5. Incline Push-up
6. Pull-Up Bar Knee Tucks
7. Parallel Bar Push-ups


Parallel Bar Dips


Parallel Bar Leg Raises

Incline Pushup

Hanging Knee Tucks

Hanging Knee Tuck Variation

Parallel Bar Pushups


Check out our SkinnyMs. Recipe Collection to help you stay healthy and energized while you work on becoming stronger on the bars.

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