Body Beats

BodyBeats

Advanced workout

Pull & Functional Flow

30 min
Full Body Pull Functional

Pull strength, offset push work, and Turkish get-up practice — a full-body flow for when you want coordination and control, not chaos.

Format: Move through each exercise with smooth reps and full rest between sides on get-ups. One round is a win; two rounds if you're feeling the glow.

Main Circuit (1-2 rounds)

Pull-Ups

6-8 reps

Grip a fixed bar overhand, pull your chest toward the bar with a neutral neck, then lower with a slow controlled descent.

Option: Band-assisted pull-ups or inverted rows until reps feel clean.

Step-by-step
1

Grip a fixed pull-up bar with hands slightly wider than shoulder-width.

2

Hang with shoulders engaged and core braced.

3

Pull your chest toward the bar — no neck craning.

4

Pause briefly at the top if form stays crisp.

5

Lower with a slow, controlled descent.

6

Rest and reset when reps get sloppy.

Pull-Ups

  • Classic back and arm builder with real carryover
  • Makes everyday pulling feel easier and smoother
  • Feels legendary when you nail your first clean rep

Pull-Ups

Upper body

Move type

Strength

Targets

Back Biceps Shoulders

Offset Push-Ups

8-10 per side

One hand on a low step, one on the floor — lower with control and press back up without twisting your hips.

Option: Regular push-ups or incline push-ups if offset feels too spicy today.

Step-by-step
1

Start in a high plank with one hand on a low step or block.

2

Keep your body in a straight line from head to heels.

3

Lower your chest with control — elbows about 30–45 degrees.

4

Press back up smoothly without twisting your hips.

5

Complete your reps, then switch sides.

6

Drop to knees anytime form starts to wobble.

Offset Push-Ups

  • Builds unilateral pressing strength without the archer push-up leap
  • Helps smooth out left-right imbalances
  • A solid bridge toward harder push-up variations

Offset Push-Ups

Upper body Core

Move type

Strength Stability

Targets

Chest Shoulders Triceps Balance

Inverted Row

8-12 reps

Lie under a sturdy bar or rings, pull your chest toward the bar, and squeeze your shoulder blades at the top.

Option: Bend knees for an easier angle. Skip if your setup isn't fixed and stable.

Step-by-step
1

Lie under a sturdy bar or rings with an overhand grip.

2

Keep your body in a straight line from head to heels.

3

Pull your chest toward the bar by squeezing your shoulder blades.

4

Lower with control.

5

Keep elbows close to your body.

6

Repeat with smooth movement.

Inverted Row

  • Builds a strong, wide back and healthy shoulders
  • Scales perfectly from beginner to advanced
  • Feels like rowing your way to better posture

Inverted Row

Upper body

Move type

Strength

Targets

Back Biceps Shoulders

Turkish Get-Up

2-3 per side

Lie on your back with one arm extended overhead. Roll to elbow, then hand, lunge to standing, and reverse the path back down with control.

Option: Bodyweight only until the pattern feels smooth. Very light dumbbell when every step stays crisp.

Step-by-step
1

Lie on your back holding one dumbbell straight above your shoulder.

2

Keep your eyes on the weight.

3

Roll to your side and come up to your elbow.

4

Push up to your hand.

5

Lunge to a standing position.

6

Reverse the movement slowly back to the floor.

Turkish Get-Up

  • Full-body coordination, stability and strength
  • The ultimate functional move
  • Makes you feel like a total badass

Turkish Get-Up

Full body

Move type

Strength Stability Mobility

Targets

Coordination Shoulders Abs Glutes Balance

Film yourself once for form if you want — no judgment, just progress. Skip any move that doesn't feel steady today.

Back to home

Always exercise with good form and listen to your body. If you have any medical conditions, injuries, or concerns, please consult your doctor before starting any exercise programme.