Bodyweight Pull Strength — Session 19

45-minute beginner strength workout for pull strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resis

Duration

45 min

Difficulty

beginner

Equipment

bodyweight

Muscle groups

back, chest, core, glutes, quads, triceps

Exercises

1. 1. Reverse lunge

   2 sets · 8-12 reps

   Step back and control the front knee. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Dead bug

   2 sets · 8-12 reps

   Keep lower back gently supported as opposite limbs extend. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Incline push-up

   2 sets · 8-12 reps

   Keep your body aligned and lower to a stable elevated surface. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Side plank

   2 sets · 20-35 sec reps

   Lift hips and keep shoulders stacked. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Step-up

   2 sets · 8-12 reps

   Use a stable low step and press through the leading foot. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Bird dog

   2 sets · 8-12 reps

   Reach opposite arm and leg without rotating your hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.