Full Body Pull Workout (Back/Biceps/Hamstrings)
This Full Body Pull Workout works your entire body while focusing on “pull exercises.” A “pull exercise,” means the work is done and the muscle contracts when you pull towards your body. The primary muscles in a pull workout include: all back muscles, biceps, hamstrings, obliques and trapezius. Remember to listen to yourself, go at your own pace, and seek medical advice as needed before, during, or after this workout. **While this workout is pregnancy friendly: consult your doctor before doing any of these workouts.**
This workout should take approximately 1 hour including the warm up and cool down, give or take. This is your workout so do what feels right for you; challenge yourself a little if you’re feeling up to it or take a break when needed. You will need a set (or a few sets) of dumbbells, a chair or bench, a mat, something to keep you hydrated, and your body!
WARMUP: Set a timer for 5 minutes and complete as many rounds as possible until the timer goes off.
Standing Hip Circles
10 per leg per round
Leg Kicks out in front of your body
10 per leg per round
Body Weight Squats
10 reps per round
Jumping Jacks or Modified = Toe Tap Step Outs (The modification is shown in the pictures below.)
For jumping jacks do 10 reps total per round
For toe tap step outs do 10 reps per leg (20 reps total) per round
*Once you have completed the 5 minute WARMUP, move on to CIRCUIT 1.
CIRCUIT 1: Complete 3 rounds of each exercise.
Bench Supported Single Arm Row
16 reps per arm per round
Glute Bridge or Modified = Raised Bench Bridge
For glute bridge do 16 reps per round
For raised bench bridge do 32 reps per round
These exercises can be done with or without dumbbells.
Reverse Flies
16 reps per round
*Once you have completed 3 rounds of each exercise in CIRCUIT 1, move on to CIRCUIT 2.
CIRCUIT 2: Complete 3 rounds of each exercise.
Overhead Pull Over on Bench
16 reps per round
These exercises can be done with or without dumbbells.
Reverse Lunge with Glute Kick Back
16 reps per leg per round
Mountain Climbers or Modified = Raised Bench Mountain Climbers (The modification is shown in the pictures below.)
32 reps per round
*Once you have completed 3 rounds of each exercise in CIRCUIT 2, move on to CIRCUIT 3.
CIRCUIT 3: Complete 3 rounds of each exercise.
Deadlift to Row
16 reps per round
Seated Hammer Curls
16 reps per round
Plank with Alternating Rows or Modified = Kneeling Plank with Alternating Rows
16 per arm per round
*Once you have completed 3 rounds of each exercise in CIRCUIT 3, move on to the COOLDOWN.
COOLDOWN: 5 minutes + Stretch.
Back Stretch / Childs Pose
Bring your hands and knees on the ground to table top, hinge at your hips while you sink your hips back and rest them on your heels. Walk your hands out in front of you and keep them on the ground (or rest your arms alongside your body with your palms facing up. Rest your belly on your thighs. Focus on breathing deeply and relaxing any areas of tension or tightness.
Hold this pose for up to 1 minute.
Hamstring Stretch
Stand up straight with one heel resting on a small stack of books or stool. (If you are outside, you can use the curb, but be sure to watch for cars.) Keep your knee straight with a slight bend. Reach both arms up and out toward the place where the wall and ceiling meet. (If you are outside and there is no wall or ceiling, simply reach up into the air so your arms are about even with your ears.) Keep your back straight. You should be bending forward slightly from your hips and feel a stretch in your hamstring behind your thigh.
Hold the stretch for 15 to 30 seconds.
Switch legs and repeat with the other leg.
Repeat this three times on each side.
Bicep Stretch
Press your left palm against a wall or sturdy object. Slowly turn your body away from the wall. Feel the stretch in your chest, shoulder, and arm.
Hold this position for up to 30 seconds.
Repeat on the opposite side.
Repeat this three times on each side.
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