Advanced Pull Lose Fat Workout — No Equipment

Advanced bodyweight pull workout for fat loss. NASM OPT model-based, focusing on compound movements and core strength.

Level: advanced · Muscle group: pull · Equipment: none · Duration: 45 min

Exercise Breakdown (6 exercises)

  1. 1. Advanced Pull-Up Progression (e.g., Weighted Pull-ups or Chest-to-Bar Pull-ups)
    4 sets · 5-8 reps · 90s rest
  2. 2. Bodyweight Row Progression (e.g., Feet Elevated Inverted Row)
    3 sets · 8-12 reps · 75s rest
  3. 3. Hanging Knee Raises
    3 sets · 15-20 reps · 60s rest
  4. 4. Explosive Push-up Climbers
    3 sets · 10-12 (each side) reps · 60s rest
  5. 5. Plank with Alternating Arm Reach
    3 sets · 10-12 (each side) reps · 60s rest
  6. 6. Cool Down: Static Stretching (Lats, Biceps, Triceps, Chest, Shoulders)
    1 sets · 30s hold per stretch reps · N/A rest

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