Great Power Tower Workouts for 2018

Great Power Tower Workouts for 2018

For those of you who’ve invested in a Power Tower workouts machine during 2017, you’re in luck. You’ve no doubt already started putting your tower to use.

Dips, leg raises, pullups and chinups are some of the key exercises you can do with a pullup and dip station. But if you don’t program your workouts and get yourself off the couch, that pullup station’s going to sit there in the corner of the room like it did for me!

Read on for a few Workouts of the Day (WODs) to get you going.

Power Tower Workouts

In my past writing, I have made it clear that I believe in a mixed bag of exercises–primarily bodyweight, but also high intensity interval training as well as some limited cardio.

After spending time figuring out why I wasn’t able to motivate myself, I also believe in exercise variety. My list of 55 bodyweight WODs came from a period where I was unable to motivate myself; as it turned out, repeating the same workouts was one of the reasons why!

For those of you going it alone, I think it’s important to include two key equipment-aided moves in your repertoire–more specifically, to work in enough power tower exercises each week or each workout. For the posterior chain, I think it’s important to work in some kettlebell swings periodically. One of the other staples I think it’s critical to include is the pullup.

NOTE: Dips are important too, but there are more alternatives than there are for pullups.

And pullups are one of the most important exercises.

You can read my post about the pullup to learn why I think it’s important, and if you’ve gotten a power tower already you know it’s a great way to do pullups at home without wrecking your walls 🙂

So with that, I’m going to lay out my outline for how you might structure your workouts if you have a power tower at home, and then I’ll share a few sample power tower workouts you can use yourself!

Top Power Towers to Consider

If you’re looking for the best power tower to round out your home calisthenics exercise equipment setup, here’s a look at the best ones we’ve found:

# NAME RATING PRICE Statistics LINK
1

Body Vision PT600 Power Tower

94.00
Read review

114.41

Price
90
Stability
100
Flexibility
100
Convenience
85
Overall
95
View on Amazon
2

Weider Power Tower

94.00
Read review

141.28

Price
85
Stability
100
Flexibility
100
Convenience
90
Overall
95
View on Amazon
3

Stamina Power Tower

88.00
Read review

89.45

Price
100
Stability
75
Flexibility
75
Convenience
100
Overall
90
View on Amazon
4

Fitness Reality X Class High Capacity Multi Function Power Tower

86.60
Read review

431.98

Price
50
Stability
100
Flexibility
100
Convenience
90
Overall
93
View on Amazon
5

Bowflex Body Tower

74.00
Read review

299.99

Price
70
Stability
100
Flexibility
100
Convenience
100
98
View on Amazon

Weekly Workout Structure With a Power Tower

Just because you have a power tower doesn’t mean you need to use it in every workout. However, clearly you don’t want to ignore it either.

Aa a baseline, it’s important to get a few key power tower exercises into your workouts twice per week:

  1. Pullups – Pullups are critical. They are a key pulling movement for the upper body that is difficult to replace with an alternative.
  2. Dips – Dips are important as they help build the upper body, in particular the triceps, the chest, the shoulders and the upper back.
  3. Leg Raises – Leg raises are a great core exercise that most anyone can do. They do great things for abs, and they’re better than situps if you’re looking to work on that midsection.
  4. Push-Ups – Many power towers have handles near the floor that short people like me use as a boost to get to the pullup bar 🙂 Those handles are also for pushups–specifically to get you off the ground far enough to make your pushup a deeper movement. Use them!
    1. Knee Raises – This is an alternate move that you can work in for some variety.
    2. Windshield Washers – Here’s another move you can use, hanging from the pullup bar here, to work on the abs.

That’s it!

Weekly Workout Structure WithOUT a Power Tower

If you do not have a power tower, I suggest the following modifications to the above core exercises to build your at home calisthenics workouts:

  1. Dips – Dips are important as they help build the upper body, in particular the triceps, the chest, the shoulders and the upper back. Use a pair of chairs instead of the power tower. Just don’t break the chairs or fall…
  2. Leg Raises – Leg raises are a great core exercise that most anyone can do. They do great things for abs, and they’re better than situps if you’re looking to work on that midsection. Wihtout a pullup tower to hang from, you’ll need to find something else to suspend you. Maybe you can find a
  3. Squats – Arguably, this should be included whether or not you have a power tower, but in the interest of keeping the lists concise I’ll suggest that this is a core exercise you should include to work your lower body in the absence of the core upper body pulling movement.
  4. Table Rows – This move is not a replacement for pullups, but they’re a best available alternative. Position yourself under a table with your legs on a chair out to one side, and pull yourself up using the table for suspension.

Since you’re missing out on pullups AND quality dips here, I’m going to say that this “works” but you really should get the power tower for your home.

Now, onto the workouts.

The Power Tower Workouts

  1. Cardio –
    1. run 3 miles.
    2. Short HIIT circuit
      1. dips
      2. leg raises
  2. Full body (4 sets)
    1. Lunges
    2. Squats
    3. Pullups
    4. Dips
    5. Leg Raises
    6. L-Sits
  3. Upper body (2 sets)
    1. Wide grip pullups
    2. Narrow grip pullups
    3. Dips
    4. Pushups
    5. Face pulls
    6. Chinups
    7. Clean & Jerks
  4. Lower body (5 sets)
    1. Squats
    2. Lunges
    3. Leg raises
    4. 200m run

Great Power Tower Workouts

Here are some sample workouts you can try from our list of 55 Bodyweight WODs:

  • The 10 minute “Cindy” (modified)–AMRAP:
    • 5 pullup
    • 10 pushup
    • 15 squat
  • The Chelsea–EMOM for 30 minutes:
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Squats
  • The Severin:
    • 50 Strict Pullups
    • 100 Pushups
    • 5K Run
  • The Weaver–4 RFT:
    • 10 L Pull-ups
    • 15 Pushups
    • 15 Chest to Bar Pullups
    • 15 Pushups
    • 20 Pullups
    • 15 Pushups
  •  The Angie–for time:
    • 100 pullups
    • 100 pushups
    • 100 situps
    • 100 squats

That should be enough to get you started. Take a look at the WOD list for more!

 

 

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