Skimble
Download on the App Store
Intense Workout

Pull

Intense   45 minutes

Target Areas: Core, Glutes

Equipment: Barbell, Dumbbells, Pull Up Bar, Kettlebells

Kyle Derkson
 		    Added By Kyle Derkson
Pull
Tags
Full Gym Workouts Ab & Core Workouts Barbell Workouts Dumbbell Workouts Pull Up Bar Workouts Kettlebell Workouts

Exercises

Set 1: 1 round
Barbell Deadlifts
Barbell Deadlifts
10 reps
Rest
Rest
1 minute

Set 2: 1 round
Barbell Deadlifts
Barbell Deadlifts
8 reps
Rest
Rest
1 min 30 secs

Set 3: 3 rounds
Barbell Deadlifts
Barbell Deadlifts
6 reps
Rest
Rest
2 minutes

Set 4: 2 rounds
Barbell Deadlifts
Barbell Deadlifts
3 reps
Rest
Rest
2 mins 30 secs

Set 5: 2 rounds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
6 reps
Rest
Rest
15 seconds
Bird Dog
Bird Dog
10 reps
Rest
Rest
15 seconds
Side Lying External Rotation
Side Lying External Rotation
10 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
10 reps
Rest
Rest
1 minute

Set 7: 2 rounds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
6 reps
Rest
Rest
15 seconds
Dead Bugs
Dead Bugs
10 reps
Rest
Rest
1 minute

Set 8: 3 rounds
Weighted Pull-Ups
Weighted Pull-Ups
6 reps
Rest
Rest
30 seconds
Flying Supermans
Flying Supermans
10 reps
Rest
Rest
1 minute

Set 9: 1 round
Bicep Curls
Weights: Light
Bicep Curls
15 reps
Bicep Curls
Weights: Moderate
Bicep Curls
12 reps
Bicep Curls
Weights: Heavy
Bicep Curls
8 reps
Rest
Rest
1 minute
Bicep Curls
Weights: Heavy
Bicep Curls
8 reps
Bicep Curls
Weights: Moderate
Bicep Curls
12 reps
Bicep Curls
Weights: Light
Bicep Curls
15 reps
Rest
Rest
1 minute

Set 10: 1 round
Hanging Oblique Twist
Hanging Oblique Twist
12 reps
Bicycle Crunches
Bicycle Crunches
20 reps
Hanging L Raises
Hanging L Raises
12 reps
Cross Leg Obliques
Cross Leg Obliques
12 reps
Windshield Wipers
Windshield Wipers
12 reps
U Crunches
U Crunches
20 reps
Hanging Knee Raises
Hanging Knee Raises
12 reps
Crunchy Frogs
Crunchy Frogs
20 reps
Kettlebell Around the Waist
Kettlebell Around the Waist
1 minute

Related Workouts

Pull
Pull
4 mins 45 secs,
Pull
Pull
1 hr 7 mins 30 secs,
Pull
Pull
3 mins 15 secs,
Pull
Pull
1 hr 3 mins 41 secs, Intense
Pull - 2 Sets
Pull - 2 Sets
39 minutes, Moderate
Pull 1
Pull 1
39 mins 45 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

Workouts with the same Equipment

Leg Day + Pull Ups
Leg Day + Pull Ups
46 mins 15 secs, Intense
Posterior
Posterior
32 mins 12 secs, Intense
Cardio Blast 5
Cardio Blast 5
30 mins 8 secs, Intense
Full Body Bash!🤩😬💪🏋️‍♀️
Full Body Bash!🤩😬💪🏋️‍♀️
47 mins 50 secs, Intense
Compound 3
Compound 3
26 mins 24 secs, Beginner
Crossfit At The Box 52
Crossfit At The Box 52
14 mins 57 secs, Intense
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

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