Pull Circuit 2 Workout Guide | Staying Fit at Home

Pull Circuit 2 Home Workout Guide
Pull Circuit 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Pull Circuit 2 Workout Guide at Home

We want to ensure everyone is able to stay fit, active and continue working towards their fitness goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help everyone focus on their health and fitness goals despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Pull Circuit 2 Workout?

If you’re not familiar with this style of training, pull training is a specific type of workout that means working on pull movements. For example, pulling a dumbbell upwards with your arm to perform a bicep curl or performing a bodyweight pull-up – both two amazing strength building exercises. A great thing about circuit training is that you burn calories fast and really work up a sweat, so by combining the two together, you’ll experience an amazing and fulfilling workout. A pull session is great at the gym or at home; follow this home workout and still make positive steps on your fitness journey until our gyms are open again.

Man-Lat Pulldown-Back Workout

What You Need For a Pull Circuit 2 Workout

Our pull workout guide is packed with a range of movements that can be performed in the comfort of your home. To really push yourself, you’ll need some weighted equipment. In our gyms, we provide access to dumbbells, kettlebells and medicine balls. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up carrier bags of tins and jars. You could use water bottles, boxes or bottles of washing detergent – now is the time to get creative!

Exercise 1: Deadlifts

A deadlift is a great full body exercise that will target a lot of your major muscle groups. Start by standing upright holding your weight between your legs. Bend down so that you touch the floor with your weight and then stand upright again, slightly leaning back as you come up. Try to keep your back straight when performing because hunching can cause an injury to your lower back.

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Bent Over Rows

Next, stand up straight your feet shoulder width apart. Pick up your ‘dumbbells’ in each hand and lean forward so that your body in nearly parallel with your ground – slightly bend your knees so that this is more comfortable. This is your starting position. Now, extend your arms down to your knees and then pull them up to your belly button. Squeeze your back as you do this to work really work your upper body.

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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Exercise 3: Nordic Hamstring Curls

For this exercise, you’ll need to be in a kneeling position. Your feet should be placed underneath something that can hold your bodyweight such as a sofa or bed. To perform this exercise, slowly lower your chest towards the floor, putting out your hands out to support you before you touch the floor.

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Press Up Rows

This is a great upper body burner. Get into a press up position but so that you have a weight in each hand as you perform each press up. Lower your body as you usually would for a press up and then as you get back to your starting position, pick up your weight with your right hand and pull it towards your chest. Repeat this process now with your left arm and keep alternating in this way.

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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Exercise 5: Standing Bicep Curls

Stand up straight with your weights in either hand. By standing up, you’ll be able to engage your core at the same time which is great for ab definition. To perform your first rep, simply pull your left arm up towards your shoulder and squeeze your bicep muscle. Now, repeat this movement with your right arm and continue alternating your arms in this way.

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. Now that you’ve completed all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Watch Our Personal Trainer Video:

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Michele as he guides you through this full Pull Circuit 2 Workout.

Pull Circuit 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Weighted equipment or household alternatives

Sofa/bed

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Novice

Duration

 

15 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1-2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different types and focuses so that there is something to everyone regardless of fitness goals, strength, ability and more. By choosing from our wide range of home workouts, you can follow different exercises throughout the week to help you keep fit. We’ll be switching up our workouts weekly and daily so look out for something suited to you and your goals. Whatever your fitness journey looks like and however you usually spend you time in the gym, use this time whilst our gyms are closed to stay on track and once we re-open, we can continue smashing it.

Follow this Pull Circuit 2 Workout Guide at home by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing them. All of the exercises that you find in our Pull Circuit 2 Workout from home can be performed in the comfort of your home or in our gyms once we re-open. Don’t forget that you can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

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Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone