This workout uses only bodyweight. If you dont have access to parallel bars you can substitute the push up of your choice. If you dont have access to a bar you can do one of the back extension variations for repetitions or an isometric hold.
The workout has our standard formula of warm up, legs, push, pull, and segmental. For the leg, push, pull pick the rep range and total amount of sets based off your goal of strength, power, or endurance. Also adjust your sets and rest between sets accordingly. Always adjust your range of motion, stance, and grip to make sure you can safely perform the exercises. You can 1 or 2 sets of higher reps, 15 - 50, of the segmental exercises if you have the fitness. As with all exercises only add intensity if you have the form mastered.
You could absolutely use rings in place of the bars here.
My approach here was a quick osteoarticular and dynamic workout and then 3 sets of 10 for the lunge, pull up, and dip, switching exercises each set. I rested one minute between sets For the sissy squat, single leg deadlift, medial calf raise, tib raise, and hanging knee raise I did 1 set of 20 - 50 reps. Total training time was right about 22 minutes for this workout.
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