Pulling a Fast One Workout 15 min
2012
Pull ups work the latissimus dorsi, which is the largest muscle in your upper body and having great lats gives you a fantastic triangle shape and makes your waist look smaller. So for both looks and to build functional, useful, day to day strength we definitely want to work this part of our body.
It’s pull up week for me and this is the 3rd pull up workout this week. I’m spacing them out to give a bit of recovery but even so, this was the hardest one for me to face. So, for that main reason, I made this one an interval workout. It’s a psychological thing, it seems easier to face 40 seconds of pull ups rather than a set number of reps. With intervals you can only do your best.. and we can always do our best! That presented less pressure.. and worked for me, but I must admit that by the end some of my pull ups felt more like ‘let downs’. Not in a bad way, but as in using the muscles more in the letting down part of the exercise. My arms were really fatigued by the end of the workout, which is great. I am resting them now for a day or so to let them recover and build gorgeous muscles. ; )
I am hoping now that I make using the pull up bar something I do more regularly. I would love to get better at these!!
Also, a side note that the side plank dip and raise is going on my list of exercises to work on! It’s a challenging one and great for balance!
Pulling a Fast One Workout
Workout Breakdown
This workout is made up of 3 parts. Each part is 5 minutes of interval training and made up of 6 rounds of 10 seconds rest and 40 seconds work.
For each part, go through each of the 3 exercises 2 times. Take a little break of a minute or so, if desired, between each part.
Part 1
1. Pull Ups
2. 5 Plank Jack Push ups
3. Double Crunches
Part 2
1. Pull Ups
2. Side Plank Dip and Raise – left
3. Side Plank Dip and Raise – right
Part 3
1. Pull Ups
2. Crab Walk Toe Touch
3. Roll Back and Up to Push up
See it on Video
Exercise Descriptions
Stand just in front of pull up bar and reach up grip onto bar with palms away from you and use mainly your lats and rhomboid muscles to pull yourself up so that chin is above bar, then lower yourself back down.
Get into push up position and do 5 plank jacks, jumping both legs out and then both legs in 5 times, and then do a push up. This is one rep. Continue doing as many reps as possible in time period.
Laying on ground, bring both knees and chest up to center then release and extend body, with torso and legs both extended but still off ground, arms are held outstretched along sides of body parallel to ground and stay in this position throughout movement. Repeat bringing both knees and upper body in and extending both back out.
Get into side plank position with foot of top leg just in front of foot of bottom leg, bend elbow of top arm and place hand behind head, drop hip down so that it touches the ground and bring back up so body is in a straight line again and then lift top leg up as much as possible while holding steady in side plank position, bring leg back down returning to start position. Each dip and leg raise is one rep.
Start in crab position, with hands and feet on floor, knees bent and facing up. Moving opposite legs and hands together, walk hands and feet together 3 steps and then lift raised hand and foot up overhead and touch fingers to toe. Return to crab position and walk back 3 steps and this time lifting and touching opposite hand and toe together. Continue walking in crab position forwards and backwards and alternating sides for each toe touch. Each toe touch is one rep.
Standing at one end of mat, roll back so knees are overhead and then forward again. Place hands on ground and jump (or step) your legs back to plank position and do a push up, then jump (or step) your legs in towards hands and come up to standing. This is one rep. Continue doing as many reps as possible in time period.
