Guided workouts · intermediate
Pull & Back
The half of the body a mirror never reminds you about.
- Time
- 25 min
- Movements
- 6
- Focus
- Back, biceps, rear delts
- You need
- a resistance band or dumbbells
Warm-up
01 / 48Brisk Walking
0:30
Next: March in Place
Step
The figure shows the general shape of the movement, not a demonstration of this exact exercise. Nothing here is recorded. Go at your own pace and skip anything that hurts.
What it works
Hardest first: core, upper back, biceps, forearms, hip flexors, obliques, glutes, lats, shoulders, hamstrings, lower back, quads.
The session, move by move
Warm-up
6 movements · 30s each
Brisk WalkingStep
0:30- March in Place
Step
0:30 
Lateral ShuffleSide shuffle
0:30
Jumping JackJumping jack
0:30- Butt Kicks
Step
0:30 - Step Jack
Jumping jack
0:30
About the easy finish
The exercise library holds almost no stretches yet, so the finish is gentle rotations and light holds rather than a stretch routine. It brings the heart rate down; it is not a substitute for stretching if that is what you want.
Do this with someone
Pick a time, send one link, and you both follow this workout at the same moment. Camera off is fine, and the room is never recorded.
Sign in to plan itGeneral education, not medical advice. If a movement hurts, skip it.
