Jamie Eason LiveFit 12-Week Trainer: At-Home Workout - Pull Day

Some days, you just can't get to the gym, no matter what. This workout is designed for just such days.

During the LiveFit 12-week trainer, the gym probably became your home away from home. I hope you've grown comfortable there, that you feel welcome when you stride through the doors.

However, the occasional day will pass when you can't make it to your new second home - for whatever reason. In such cases, you still need to train, and you can do it in your actual home.

I've provided two such workouts, one hitting push muscles, the other hitting pull muscles. This particular workout is going to be your PULL workout. This routine consists of pulling-type movements and will predominately focus on working the back side of your body.

Jamie Eason's At Home Workout - Pull Day

Watch The Video - 4:57



For your break-glass-in-case-of-emergency workout, do the following exercises:

1. BENT OVER ROW with dumbbells

  • While holding a set of dumbbells, stand with your feet together and your knees slight bent.
  • Lean forward, rotating your torso over your hips until your body is at a 90-degree angle. It's important to keep your lower back arched in a concaved fashion; this will protect your back while in the overextended position.
  • With your arms hanging below you; contract your shoulder muscles as you pull the weight straight up to your chest. Your elbows should be fully bent behind you.
  • Then, with a slow and controlled movement, lower the weight back to the starting position to complete the rep.

Tip: Looking up while in this stance will help your back stay in a correct and protected position. Dropping your chin will allow your back to bow and leave your spine vulnerable to injury.

2. PULL-OVER with stability ball and dumbbells

  • While sitting on a stability ball and holding one dumbbell with both hands around the base, slowly walk outward as the ball rolls from your rear-end to the center of your back.
  • Your upper back and head should be supported, while your lower body is completely away from the ball and only supported by your feet.
  • By contracting your glutes and abdominals, elevate your hips until your body is parallel to the floor.
  • Once in position, raise the weight above your chest until your arms are fully extended and slowly lower the weight behind your head.
  • Keeping your hips elevated and your core tight, raise the weight back up above your chest to complete the rep.

Tip: The closer your feet are positioned together, the more your core will be engaged as you perform the movement.

3. SEATED BICEP CURL with stability ball and dumbbells

  • Sitting securely on a stability ball with your back in a rigid posture, hold a set of dumbbells at your side with your palms facing in front of you.
  • At the same time, raise both dumbbells up in a full curling motion.
  • Slowly lower the dumbbells back to the starting position to complete the rep.

Tip: The closer your feet are positioned together, the more your core will be engaged as you perform the movement.

4. PREACHER CURLS with stability ball with dumbbells

  • While holding a dumbbell, kneel behind a stability ball with your arm resting on the opposite downward slope of it.
  • With your arm fully extended in the starting position, raise the dumbbell up in a curling motion.
  • Slowly lower the dumbbell back to the starting position to complete the rep, and continue this movement to failure before switching arms.

Tip: Fully isolate to the bicep by not allowing the stability ball to move while performing the curl. Rolling the ball back and forth will make it easier to lift the weight and cheat the bicep of its workout.

5. WIDE SQUAT with or without dumbbells

  • With your feet positioned approximately shoulder width apart, slowly lower your body downward in a squatting position.
  • As you squat down, keep your chest up and butt back, while raising your arms out in front of you. This technique will help you stay balanced and keep your back in a straight position.
  • If you are using dumbbells, hold the weight at your side and when squatting down keep your arms straight and lower the weight toward your toes.
  • Make sure your knees do not overextend your toes when squatting, and go down until your thighs are at least parallel to the floor before raising back up to complete the rep.

Tip: Keep your toes raised within your shoes. This will keep your weight distributed on the balls of your feet and prevent your knees from extending over your toes, which will cause strain and injury.

6. HAMSTRING CURL with stability ball

  • Laying on your back, position a stability ball underneath your feet in a fully extended position.
  • With your hands positioned out to your side for stability, elevate your hips so your body is off the floor.
  • Contract your hamstrings by bending your knees and pulling the stability ball in toward your rear-end.
  • After reaching full contraction, slowly roll the stability ball back to its starting point while keeping your hips elevated to complete the rep.

Advanced: To increase the difficulty, remove one leg from the stability ball and raise it straight up in the air. This will add more tension to the active hamstring, as well as make it harder to stabilize.

Tip: The closer your hands are to your side, the more your core will have to work to keep you stabilized in this precarious position.

7. SINGLE-LEG DEADLIFT with or without dumbbells

  • Position a chair directly behind you, and raise one leg on top of the chair while balancing on the other leg.
  • Keeping your back straight and head up, lower yourself using your elevated leg for balance and support.
  • Your knee on the front leg should not extend over your toes, and your back leg should lower with the deadlift, but not be used to raise yourself back up.
  • Using the strength of your front leg, rise back up and continue this movement to failure before switching legs.

Tip: When descending into the deadlift, position your hands as close as you can to your toes on both sides of the front leg. This will help you with balance and ensure you're in the correct position.

8. ABDOMINAL CRUNCH with stability ball

  • Lie down on a stability ball and position yourself where your upper body, from your hips to your shoulder blades, is supported.
  • Start out with your back arched around the stability ball and then contract your abdominals while crunching forward.
  • After reaching full contraction, slowly return to the starting position to complete the rep.

Tip: When performing the crunching movement, be mindful not to roll the stability ball back and forth. Doing so will make it easier and consequently cheat the abdominals of their workout.

PULL DAY

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About The Author

Jamie Eason has become the world's fittest model and continues her hard work and dedication by contributing her knowledge about fitness and nutrition.

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jtp10

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jtp10

Is there a suggestion for if I do not have a stability ball? I can adjust the abdominal portion but what about for the other exercises? thanks!

Feb 21, 2012 10:14am | report
 
hazel35621

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hazel35621

What can I do if I don't have a stability ball?

Jun 12, 2012 9:43am | report
 
madamek

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madamek

I used a step board, u can also use a chair or look at the details of the exercises - there are alternatives as well. good luck. :)

Jun 15, 2014 9:30am | report
anjanjanja

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anjanjanja

I would also like to see a workout that you can do with just your body as a tool.

I am going away for a week, staying in different hotel rooms and at friends houses. I wont have access to a stability ball and dumbells.

would be good if you can do a program with for example situps, pushups, tricep dips, squats without equipment.

Jul 4, 2012 5:47am | report
 
madamek

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madamek

u don't have to use dumbells - use books instead, or even a backpack filled with books and stuff. another option is doing the weighted exercises without the weights, but slower and more intense. there are always possibilities to adjust every single exercise. :) hope i could help ya.

Jun 15, 2014 9:34am | report
CherokeeWoman

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CherokeeWoman

Ok, now to do it. Thanks. I am very grateful for your program.

Jul 31, 2012 8:53am | report
 
mlopezz

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mlopezz

How can i work out my calf muscles at home?

Oct 22, 2013 2:06pm | report
 
sombraluz83

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sombraluz83

This is good, since I don't have a gym to go to. These "emergency" workouts might have to be my go to's!

Feb 16, 2014 9:52pm | report
 
forlorn979

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forlorn979

Is this template available on the bodyspace app? I can't find it :(

Jul 10, 2014 2:52pm | report
 
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