Skimble
Download on the App Store
Intense Workout

Pull Flow

Intense   27 minutes

Target Areas: Full Body

Equipment: Pull Up Bar, Stability Ball, Medicine Ball, Wall, Dumbbell, Resistance Band, Barbell, Kettlebell

Rich Height
 		    Added By Rich Height
Pull Flow
Tags
Full Gym Workouts Full Body Workouts Pull Up Bar Workouts Exercise Ball Workouts Medicine Ball Workouts Wall Workouts Dumbbell Workouts Resistance Band Workouts Barbell Workouts Kettlebell Workouts

Exercises

Set 1: 3 rounds
Pull-Ups
Pull-Ups
8 reps
Wall Ball Squats with Ball Raises
Wall Ball Squats with Ball Raises
16 reps
Dumbbell Renegade Rows
Dumbbell Renegade Rows
22 reps
Explosive Mountain Climbers
Explosive Mountain Climbers
26 reps
Right Lunge with Band Bicep Curl
Right Lunge with Band Bicep Curl
14 reps
Left Lunge with Band Bicep Curl
Left Lunge with Band Bicep Curl
14 reps
Rest
Rest
1 min 30 secs

Set 2: 1 round
Burpee Pull-Ups
Burpee Pull-Ups
15 reps
Alternating Side Planks
Alternating Side Planks
20 reps
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
25 reps
Cross Body Hammer Curl
30 reps
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
35 reps
Crunchy Frogs
Crunchy Frogs
40 reps

Related Workouts

Strong
Strong
28 mins 6 secs, Intense
Pull
Pull
1 hr 7 mins 55 secs, Intense
Wednesday
Wednesday
6 mins 12 secs, Moderate
Pull, Push.
Pull, Push.
9 mins 48 secs, Moderate
Push/pull/push/pull
Push/pull/push/pull
33 minutes, Intense
300
300
14 mins 11 secs,
Quickdraw Adjustable Dumbbells
Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

You Might Also Like

Kiss My Abs!

Kiss My Abs!

Intense 19 min  
FLAB/SLAB

FLAB/SLAB

Intense 12 min  
Legs   No Equipment
Battling Ropes

Battling Ropes

Intense 4 min  
Leg And Core Isometric

Leg And Core Isometric

Intense 30 min  
Lower Body   Barbell, Wall, Bench, Dumbbell, Box or Step, Kettlebell, Pull Up Bar, Stability Ball, Medicine Ball
Smooth Lower Body Flow

Smooth Lower Body Flow

Intense 44 min  
Lower Body   Stability Ball, Wall, BOSU, Kettlebell, Dumbbell, Resistance Band
Upper Body on Fire

Upper Body on Fire

Intense 30 min  
Arms   Dumbbells, Bench, Pull Up Bar

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free