Beginner Pull Lose Fat Workout — No Equipment

Beginner, no-equipment pull workout for fat loss, focusing on proper form and progressive overload. 30-minute routine.

Level: beginner · Muscle group: pull · Equipment: none · Duration: 30 min

Exercise Breakdown (10 exercises)

  1. 1. Bodyweight Squat (Warm-up)
    1 sets · 15 reps · 30s rest
  2. 2. Inchworm
    1 sets · 10 reps · 30s rest
  3. 3. Scapular Pull-ups (assisted if needed)
    3 sets · 12 reps · 60s rest
  4. 4. Renegade Row (modified on knees)
    3 sets · 10 reps · 60s rest
  5. 5. Bicep Curl (using resistance band or towel)
    3 sets · 15 reps · 60s rest
  6. 6. Reverse Fly (using resistance band or towel)
    3 sets · 15 reps · 60s rest
  7. 7. Plank
    3 sets · 30s reps · 30s rest
  8. 8. Bird Dog
    3 sets · 10 reps · 45s rest
  9. 9. Child's Pose (Cooldown)
    1 sets · 60s reps · 0s rest
  10. 10. Cat-Cow Stretch (Cooldown)
    1 sets · 10 reps · 0s rest

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