Intermediate Pull Lose Fat Workout — No Equipment

Intermediate fat loss workout focusing on pull muscles, using only bodyweight for a full-body challenge.

Level: intermediate · Muscle group: pull · Equipment: none · Duration: 35 min

Exercise Breakdown (8 exercises)

  1. 1. Bodyweight Rows (towel or sheet tied to a sturdy object)
    3 sets · 10-12 reps · 60s rest
  2. 2. Superset: Incline Push-ups (hands on elevated surface)
    3 sets · 10-15 reps · 0s rest
  3. 3. Superset: Chin-up Negatives (jump to top, slowly lower)
    3 sets · 6-8 reps · 90s rest
  4. 4. Dumbbell Rear Delt Flys (imaginary dumbbells)
    3 sets · 12-15 reps · 60s rest
  5. 5. Plank
    3 sets · 45-60s hold reps · 45s rest
  6. 6. Bird Dog
    3 sets · 10-12 per side reps · 45s rest
  7. 7. Cobra Stretch
    2 sets · 30s hold reps · 30s rest
  8. 8. Child's Pose
    2 sets · 30s hold reps · 30s rest

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