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PARITER. — side by side, at the same time. Every workout is a creator’s own video, played through their official player, approved by a person before it reaches anyone. Rooms are never recorded. Training content here is general education, not medical advice.

Guided workouts · intermediate

Pull & Back

The half of the body a mirror never reminds you about.

Time
25 min
Movements
6
Focus
Back, biceps, rear delts
You need
a resistance band or dumbbells

Warm-up

Brisk Walking

0:30

Next: March in Place

Step

1 of 48

The figure shows the general shape of the movement, not a demonstration of this exact exercise. Nothing here is recorded. Go at your own pace and skip anything that hurts.

What it works

Front · shoulders, biceps, forearms, core, obliques, hip flexors, quads
Back · upper back, lats, lower back, glutes, hamstrings

Hardest first: core, upper back, biceps, forearms, hip flexors, obliques, glutes, lats, shoulders, hamstrings, lower back, quads.

The session, move by move

Warm-up

6 movements · 30s each

  1. Step: knees up, land softly
    Brisk Walking

    Step

    0:30
  2. Step: knees up, land softly
    March in Place

    Step · demo video in the player

    0:30
  3. Side shuffle: low, quick, stay square
    Lateral Shuffle

    Side shuffle

    0:30
  4. Jumping jack: out and in, light on the feet
    Jumping Jack

    Jumping jack

    0:30
  5. Step: knees up, land softly
    Butt Kicks

    Step

    0:30
  6. Jumping jack: out and in, light on the feet
    Step Jack

    Jumping jack

About the easy finish

The exercise library holds almost no stretches yet, so the finish is gentle rotations and light holds rather than a stretch routine. It brings the heart rate down; it is not a substitute for stretching if that is what you want.

Do this with someone

Pick a time, send one link, and you both follow this workout at the same moment. Camera off is fine, and the room is never recorded.

Start free

General education, not medical advice. If a movement hurts, skip it.

0:30

The work

3 rounds · 40s work, 20s rest · 60s between rounds

  1. Row: elbows back past the ribs
    Doorway Row

    Row

    0:40
  2. Glute bridge: drive through the heels, squeeze
    Glute Bridge

    Glute bridge

    0:40
  3. Arm raise: out to the sides, shoulders down
    Band Pull-Apart

    Arm raise

    0:40
  4. Lying twist: knees sweep, shoulders down
    Lying Windshield Wipers

    Lying twist

    0:40
  5. Curl: elbows still, forearms move
    Dumbbell Biceps Curl

    Curl · demo video in the player

    0:40
  6. Boat hold: chest up, legs long, hold
    Boat Pose

    Boat hold

    0:40

Easy finish

4 movements · 30s each

  1. Torso twist: turn from the middle, hips still
    Standing Torso Rotation

    Torso twist

    0:30
  2. Thread the needle: reach under, let the spine turn
    Thread the Needle

    Thread the needle

    0:30
  3. Bird dog: opposite arm and leg, hips level
    Bird Dog with Rotation

    Bird dog

    0:30
  4. Superman: lift, hold, lower
    Superman Hold

    Superman

    0:30
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