Pull & Core

Beginner Duration 33 minutes

Target Areas: Back, Core

Equipment: Dumbbells, Bench

Added By Marcos Rodriguez

Exercises

Set 1: 1 round

Rest

30 seconds

Weights: Light

Right Concentrated Bicep Curls

Reps until failure

Rest

30 seconds

Weights: Light

Left Concentrated Bicep Curls

Reps until failure

Rest

45 seconds

Weights: Light

Right Concentrated Bicep Curls

Reps until failure

Rest

30 seconds

Weights: Light

Left Concentrated Bicep Curls

Reps until failure

Rest

30 seconds

Weights: Light

Right Concentrated Bicep Curls

Reps until failure

Rest

30 seconds

Weights: Light

Left Concentrated Bicep Curls

Reps until failure

Rest

1 minute

Set 2: 1 round

Reps until failure

1 minute

Reps until failure

1 minute

Reps until failure

1 min 15 secs

Set 3: 1 round

Weights: Moderate

Dumbbell Deadlifts

Reps until failure

Rest

45 seconds

Weights: Moderate

Dumbbell Deadlifts

Reps until failure

Rest

45 seconds

Weights: Moderate

Dumbbell Deadlifts

Reps until failure

Rest

1 minute

Set 4: 1 round

Hold briefly, then return in a controlled manner to plank.

❤️ Moderate (Zone 2)

Alternating Side Planks

Reps until failure

Rest

1 minute

❤️ Moderate (Zone 2)

Alternating Side Planks

Reps until failure

Rest

1 minute

❤️ Moderate (Zone 2)

Alternating Side Planks

Reps until failure

Rest

1 minute

Set 5: 1 round

Rest

1 minute

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

❤️ Moderate (Zone 2)

Crunches

Reps until failure

Rest

1 minute

❤️ Moderate (Zone 2)

Crunches

Reps until failure

Rest

1 minute

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Top Choice for this Workout

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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.

Quickdraw Adjustable Dumbbells