Strong at Home: Day 3

Bodyweight, core, and a quasi-rest day. Pull-ups, planks, and hanging leg raises at five sets each. Day 3 of Strong at Home.

Muscle Groups

backcore

Equipment

pull-up bar

Overview

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Back

1
Pull-ups
5 × As many as you can
Full hang at the bottom, chin over the bar at the top. Quality reps over numbers. If you run out of strict reps, that is your set. Rest at least 60 seconds, then go again.

Core

2
Plank
5 × Max hold, aim 1-3 min
Go as long as you can hold a flat, braced position each set. Straight line from heels to head, no sagging hips. If you can hit one minute, hold a minute. If you can hit three, hold three.
3
Hanging Leg Raises
5 × As many as you can
Hang from the bar and raise your legs with control, no swinging. Bend the knees if straight legs are too hard. Lower slowly to keep the tension on your abs. Stop the set when your form breaks.

Workout

Round 1 / 1

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Do this nowback

Pull-ups

As many as you can (set 1 of 5)

Full hang at the bottom, chin over the bar at the top. Quality reps over numbers. If you run out of strict reps, that is your set. Rest at least 60 seconds, then go again.

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Strong at Home: Day 3

Day 3 of Strong at Home. This is the bodyweight and core day, and it doubles as a quasi-rest day mid-week. No dumbbells, just a pull-up bar and the floor.

Five sets each of three moves: pull-ups for your back, planks and hanging leg raises for your core. It sits in the middle of the week on purpose, so your big lifts on either side get a lighter day between them.

How to approach this

Pull-ups, quality first. Full hang to chin over bar. Stop the set when your form starts to break, even if that is only a few reps. Strength comes from clean reps, not grinding ugly ones.

Plank, go as long as you can. There is no fixed number here. Hold a flat, braced position until you cannot keep the line, then stop. Whatever that time is, it is your set. Five sets.

Hanging leg raises, slow and controlled. No swinging or kipping. If straight legs are too much, bend the knees. The lowering phase is where the abs do the work.

Rest times

Minimum 60 seconds between every set. Take more if you need it. This is the lighter day of the week, so use it to move well and let the rest of your body recover.