This workout involves pulling exercises targeting the butt, hamstrings, back and biceps.
Alternate this workout with the Push Workout
which targets the quads, outer thighs, chest, shoulders and triceps to target all the muscles of the
- Warm up with a few minutes of light cardio or by doing a warm up
set of each exercise with light weight
- Beginners: Perform one set of 10-16 reps of each
exercise and add a set every 2 weeks or as you feel comfortable
- Intermediate/Advanced Exercisers: Complete
2-4 sets of 8-15 reps of each exercise with 30-60 seconds of rest between sets.
- Check with your doctor if you have any medical issues
Stand with feet shoulder-width apart, holding weights in front of
you. Keeping knees slightly bent (or straight) tip from the hips
with back straight, shoulders back and abs in. Lower the torso
towards the floor, keeping weight close to legs. Squeeze through
the butt and hamstrings to come back up and repeat.
Step Ups with Band
Wrap band under one side of step and hold on to the handles to create
tension. Place right foot on the step and press into the heel as you
step up. Lower down, touching left toe to the floor and repeat.
One-Leg Hip Raises (Hamstrings/Glutes)
Place one foot on a step or ball (harder), knee bent, and raise
left leg straight up. Keeping abs tight, squeeze butt and
hamstring to lift butt off the floor, pushing left leg straight up
towards the ceiling. Lower back until butt barely touches the
floor. Alternate on each leg for 2-3 sets of 16 reps.
Hip Extension on the Ball
Lie with hips on the ball and forearms on the floor. Bend the knees so shins are parallel to
the floor and squeeze the glutes to lift the feet towards the ceiling.
DB Row (lats)
Stand with feet hip-width apart and bend at the waist until torso is
parallel to the floor (or higher, if it hurts your back). Keep abs
contracted to protect the back and bend arms, pulling elbow up to the
rib cage while contracting the lat muscles. Lower and
repeat. Do this one arm at a time if you find this too hard on
DB Pullover (Lats/Triceps)
Lie face up on a step, bench or ball, holding the dumbbell straight up overhead. Keeping your
back against the bench and using control, slowly lower the weight behind
your head, arms slightly bent, until you're level with the bench. Squeeze your back to pull the weight back up to start
Sit on a ball or bench and bend forward, holding the weights under the
legs with palms facing each other. Contract the shoulder blades
and lift the arms up to shoulder level, elbows slightly bent.
Lower and repeat.
Barbell Bicep Curls (Biceps)
Hold weights in hands, palms facing out, elbow slightly bent.
tight, bend the elbows and bring the weights towards the shoulders
(don't touch the shoulders), keeping elbows from moving back and forth.
Slowly lower back down, but don't straighten the arm entirely--keep
tension on the muscle throughout the movement. If you find you're
swinging the weights to get them up, lower the weight and slow down.
Kneel on floor or sit on a bench and grasp a dumbbell. Place
the back of the upper arm on the inner thigh and lean into the leg
to raise the elbow a bit. Raise dumbbell to front of shoulder
and then lower until arm is almost fully extended.