Forty Minute Push/Pull Strength Workout

Forty Minute Push/Pull Strength Workout

 If group fitness isn’t your thing but working out alone is (or in a small group), this workout is perfect for you! I especially love how its about forty minutes and a total body routine. The only difference with this one compared to other workouts I’ve posted, is that it requires weights. Bodyweight is great, in fact I use it primarily with my bootcamp classes, but weights are a great addition too! Have no fear–added resistance makes it challenging, ups calorie burn, and gets your heart rate pumping fast. And LADIES–this will not make you bulky–it is physically not possible. Ya girl wrote this workout remember? 😉 You don’t need a fancy set of weights or be in a gym for that matter either. Bonus points if you own your own set! I recommend you pick a weight about five to eight pounds or having a heavy set either of tens or fifteens. Pick weights that fit your ability but are still moderately challenging. I like to say that the last few reps (~3) of a set are challenging/fatiguing but do-able. This workout is a push/pull concept which means that each set is grouped by movement, i.e pulls would be rows, bicep curls etc. and push would be chest press, squats etc. You can be as creative as you want! Just think about the movement and build on that. Don’t forget about the warm-up, cool-down, and core! Grab your weights and get ready to get sweaty 😉

Push/Pull Strength Workout

Perform each exercise for a minute each, back to back with minimal rest in between three times total. Rest 1 min after fully completing each round.

Round 1: 3x through

-Chest press (1 min) *push*

-Single arm row  (30 sec each side) *pull*

-Jump Squat with weights (1 min) *push*

-Upright row (1 min) *pull*

~rest 1 min after each round~

Round 2: 3x through

-Butterfly arms (goal post arms, bringing elbows together in front of chest) 1 min *push*

-Bicep curl (1 min) *pull*

-Single or double leg glute bridge (30 sec each leg/ 1 min both legs) *push*

-Deadlift (1 min) *pull*

~rest 1 min after each round~

Round 3: Abs 3x through

-Leg lifts (1 min) use without weights *pull*

-Russian twists (1 min) *pull*

-Single/double leg v-ups (30 sec each leg) 1 min*push*

-Crunches (bonus if on exercise ball!) 1 min *push*

~rest 1 min after each round~

YOUR TURN:

-What are your go-to strength workouts?

-How do you beat burn-out with your strength training workouts?

 

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2 thoughts on “Forty Minute Push/Pull Strength Workout

  1. I love doing the Kayla BBG Guides for strength workouts or I do a lot of Body Pump classes. I love the Kayla guides since I can do them at home 🙂 I can’t wait to try this workout! I have 5 & 7.5 lb weights at home to do this with!

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    1. Nice!!! I haven’t tried Kayla’s workouts yet. I have a funny feeling they’re similar to mine?? I needa see for myself! 😉 let me know how it goes!!

      Like

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