EVO Pull Workout B

Intense Workout

EVO Pull Workout B

Intense Duration 30 minutes

Target Areas: Full Body

Equipment: Wall, Dumbbells, Exercise Mat, Bench

Do this workout

Added By
Steve Korn

Public

Tags

Home Gym Workouts Full Body Workouts Wall Workouts Dumbbell Workouts No Equipment Workouts Bench Workouts

Description

Back, biceps hamstrings and abs

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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

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

JadeYoga Harmony Yoga Mat

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Gorilla Mats Premium Large Exercise Mat

Rep Fitness AB-511 Adjustable Weight Bench

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Samsung Galaxy Watch 6

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Exercises

Set 1: 1 round

Then, return to the center.

Alternating Side Reaches

25 seconds

25 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

25 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

25 seconds

25 seconds

High Knee Touches

High Knee Touches

25 seconds

Lift back up to the start position and repeat, alternating sides.

Rotating Toe Touches

25 seconds

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

25 seconds

10 seconds

Set 2: 3 rounds

Dumbbell Romanian Deadlifts

Dumbbell Romanian Deadlifts

12 reps

20 seconds

Set 3: 1 round

45 seconds

Set 4: 3 rounds

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

12 reps

20 seconds

Set 5: 1 round

45 seconds

Set 6: 3 rounds

Dumbbell Leg Curls

Dumbbell Leg Curls

12 reps

25 seconds

Set 7: 1 round

45 seconds

Set 8: 3 rounds

Seated Rear Delt Fly

Seated Rear Delt Fly

12 reps

25 seconds

Set 9: 1 round

45 seconds

Set 10: 3 rounds

Sitting Dumbbell Lat Pulldown

12 reps

25 seconds

Set 11: 1 round

45 seconds

Set 12: 3 rounds

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

12 reps

25 seconds

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

12 reps

Set 13: 1 round

Shoulder Rotations

Shoulder Rotations

25 seconds

25 seconds

Bicep Stretches

Bicep Stretches

25 seconds

Wrist Stretch Forward Facing

Wrist Stretch Forward Facing

20 seconds

Side To Side Wrist Stretch

Side To Side Wrist Stretch

20 seconds

Upward Facing Dog

Upward Facing Dog

30 seconds

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

30 seconds

30 seconds

Lying Hamstring Stretches

Lying Hamstring Stretches

30 seconds

30 seconds

Standing Forward Bend

Standing Forward Bend

25 seconds

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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.

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