{"id":44596,"date":"2024-07-08T03:00:00","date_gmt":"2024-07-08T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/25-min-full-body-strength-pull-workout\/"},"modified":"2025-05-16T11:50:46","modified_gmt":"2025-05-16T09:50:46","slug":"25-min-full-body-strength-pull-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/25-min-full-body-strength-pull-workout\/","title":{"rendered":"Workout of the week: 25-min full-body strength pull workout"},"content":{"rendered":"\n<p><strong>ALL&nbsp;LEVELS&nbsp;<\/strong>\/&nbsp;full-body strength pull workout \/ 25 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells, hip thrust machine, barbell &amp; kettlebell<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Never heard of pull workouts? Don&#8217;t worry \u2014 they&#8217;re not some secret fitness cult or anything complex; in fact, it&#8217;s quite simple.&nbsp;<strong>Pull workouts, as the name suggests, focus on exercises with pulling movements.&nbsp;<\/strong>This means&nbsp;<strong>you&#8217;ll put forth your force towards your body<\/strong>, bringing it to you, like when you&#8217;re doing&nbsp;<strong>pull-ups, rows, bicep curls, and lat pulldowns<\/strong>. Pull workouts are usually part of the&nbsp;<a target=\"_blank\" href=\"https:\/\/evofitness.at\/en\/push-and-pull-routine\/\" rel=\"noreferrer noopener\">push and pull&nbsp;routine that we covered extensively here<\/a>.&nbsp;<\/p>\n\n\n\n<p>Curious to test this approach? Start with this&nbsp;<strong>full-body strength pull workout<\/strong>. It consists of&nbsp;<strong>3 groups<\/strong>, each containing&nbsp;<strong>2 exercises<\/strong>. Complete&nbsp;<strong>3 rounds<\/strong>&nbsp;of each group before moving on to the next one. Each exercise is performed in a &#8220;<strong>45 seconds on, 15 seconds rest<\/strong>&#8221; format. Altogether, this workout will take approximately&nbsp;<strong>25 minutes to complete<\/strong>.<\/p>\n\n\n\n<p><strong>Group 1&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Deadlift to row<\/li>\n\n\n\n<li>Hip thrust<\/li>\n<\/ol>\n\n\n\n<p><strong>Group 2&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell deadlift<\/li>\n\n\n\n<li>Dumbbell deadlift<\/li>\n<\/ol>\n\n\n\n<p><strong>Group 3<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Bent over row<\/li>\n\n\n\n<li>Kettlebell swings<\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s pull this workout off!&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 groups<\/li>\n\n\n\n<li>2 exercises each group<\/li>\n\n\n\n<li>45 seconds on, 15 seconds off<\/li>\n\n\n\n<li>3 rounds<\/li>\n\n\n\n<li>25 minutes total <\/li>\n\n\n\n<li>Equipment: Dumbbells, hip thrust machine, barbell &amp; kettlebell<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>3 groups<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">GROUP 1 <\/h3>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; DEADLIFT TO ROW<\/h4>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standing up proud, hold two dumbbells in each arm.&nbsp;<\/li>\n\n\n\n<li>Now, bend forward until your upper body is slightly above parallel to the ground. Your back should remain under tension\/straight throughout the motion.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Row the dumbbells up and down one time. Bend your elbows and retract your shoulder blades.&nbsp;<\/li>\n\n\n\n<li>With your arms returned to the lower position, raise your upper body back up.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; HIP THRUST<\/h4>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Position yourself in the machine, placing your feet hip-wide apart and at a distance that keeps your shins vertical when extending the hip (see video).<\/li>\n\n\n\n<li>Lower the cushion on your pelvis.<\/li>\n\n\n\n<li>Drive your hips up, lifting the weight. In the top position, your knees should be bent at a 90-degree angle, and your shoulders should be near the top of the bench, with your body forming a straight line between them.<\/li>\n\n\n\n<li>Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.<\/li>\n\n\n\n<li>Lower your hips and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">GROUP 2<\/h3>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; BARBELL DEADLIFT<\/h4>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.<\/li>\n\n\n\n<li>Bend down and grasp the barbell with a shoulder-width grip.<\/li>\n\n\n\n<li>Keeping your torso upright and your back and arms straight, stand and pull the bar up the front of your legs, driving with your legs.<\/li>\n\n\n\n<li>At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.<\/li>\n\n\n\n<li>To return the bar to the floor, push your butt backwards and lower the bar down the front of your legs, keeping your back straight.<\/li>\n\n\n\n<li>Once the bar passes your knees, bend your knees and lower the bar to the floor.<\/li>\n\n\n\n<li>Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.<\/li>\n\n\n\n<li>At the top of the lift, do not hyperextend your back.<\/li>\n\n\n\n<li>Keep the barbell close to your body to improve mechanical leverage.<\/li>\n\n\n\n<li>Start light and add weight gradually to give your lower back time to adapt.<\/li>\n\n\n\n<li>When lifting heavy, you can wear a support belt to protect your lower back.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; DUMBBELL DEADLIFT<\/h4>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin in standing, holding a dumbbell in each hand. As the video shows, the dumbbells can be positioned in front of the body; however, if this puts too much stress on your lower back, hold the dumbbells by your side.<\/li>\n\n\n\n<li>Engage the core and begin the movement by bending the knees slightly and hinging the hips. Then continue the bending by pushing the hips backwards, lowering the dumbbells as far as comfortable.<\/li>\n\n\n\n<li>At the bottom of the movement, actively engage the glutes, push the feet into the floor and drive the hips upwards and forwards to return to the start position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">GROUP 3<\/h3>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; BENT OVER ROW<\/h4>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand over a loaded barbell, with the bar lining up with your toes.<\/li>\n\n\n\n<li>Bend at the hips and a little at the knees and grasp the barbell with hands a little wider than shoulder-width apart. Your back should be straight and close to horizontal.<\/li>\n\n\n\n<li>Exhale as you pull the barbell up to your waist. Count to two and squeeze your back muscles.<\/li>\n\n\n\n<li>Inhale as you lower the barbell in a controlled manner until it nearly touches the floor. Repeat.<\/li>\n\n\n\n<li>Keep your back straight and close to horizontal; keep your elbows close to your body.<\/li>\n\n\n\n<li>Pull with your back muscles, not your arms.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; KETTLEBELL SWINGS <\/h4>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold the kettlebell with both hands.<\/li>\n\n\n\n<li>Hinge the hips to initiate the swing movement.&nbsp;<\/li>\n\n\n\n<li>Rapidly drive hip extension to swing the kettlebell upwards.&nbsp;<\/li>\n\n\n\n<li>Control your swing descent with a hip hinge by swinging the kettlebell between your legs.&nbsp;<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Full-body strength pull workout is done. Choose your next challenge below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-back-strength-workout\/\">15-min back strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-metabolic-strength-workout\/\">12-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-strength-emom-workout\/\">30-min strength EMOM workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-chest-and-triceps-workout\/\">35-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/fullbody-workout-time\/\">Full-body workout for time<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-pyramid-fullbody-workout\/\">20-min pyramid full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-fullbody-bodyweight-workout\/\">30-min full-body bodyweight workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/18-min-fullbody-strength-workout\/\">18-min full-body strength workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-fullbody-strength-workout\/\">25-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-glutes-workout\/\">20-min glutes workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-100-reps-workout\/\">30-min 100 reps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/21-min-emom-strength-workout\/\">21-min EMOM strength workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL&nbsp;LEVELS&nbsp;\/&nbsp;full-body strength pull workout \/ 25 minutes Equipment: Dumbbells, hip thrust machine, barbell &amp; kettlebell Never heard of pull workouts?&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44597,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 25-min full-body strength pull workout | EVO Fitness","_seopress_titles_desc":"Build strength in just 25 minutes with this full-body strength pull workout, designed to build muscle and endurance.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[936,1035,1215,126,935],"class_list":["post-44596","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-wow","tag-push-pull-workout","tag-full-body-strength-pull-workout","tag-workout","tag-workout-of-the-week"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44596","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44596"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44596\/revisions"}],"predecessor-version":[{"id":54715,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44596\/revisions\/54715"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44597"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44596"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44596"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44596"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}