Intro to the pulling exercises workout (36 mins)

Beginner 36 minutes
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Today's workout is composed of swings and various rows. This workout lasts 36 minutes.

Remember to turn on the sound for the best experience.

You'll need a 6 kg dumbbell for the swing and one-arm row exercises, and two 1 kg weights for the superman rows exercise.
Get them ready before starting your workout.
If you use disc weights, be sure to take the weight of the bar into account!

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    Shoulder rotations (1 minute)
  • 02
    Hula hoop (1 minute)
  • 03
    Knee rotations (1 minute)
  • 04
    Reverse fly (1 minute)
  • 05
    Cat/cow (1 minute)
  • 06
    Plank (1 minute)
  • 07
    Boxing (1 minute)
  • 08
    Dumbbell swings (4 x 20 sec)
  • 09
    One-arm rows, knee on the floor (4 x 60 sec)
  • 10
    Superman rows (4 x 30 sec)
  • 11
    Full core (4 x 60 sec)
  • 12
    Breathing (1 minute)
  • 13
    Rockers (1 minute)
  • 14
    Mountain/forward fold (1 minute)
  • 15
    Rockers (1 minute)
  • 16
    Mountain/forward fold (1 minute)

Coach advice

"Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible. You need a cleared space measuring 2 m x 1.5 m to perform your movements comfortably."
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