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Intense Workout

Push Pull

Intense   34 minutes

Target Areas: Core, Back

Equipment: Wall, Pull Up Bar, Exercise Mat

Mehmet Yousouf
 		    Added By Mehmet Yousouf
Push Pull
Tags
Home Gym Workouts Ab & Core Workouts Wall Workouts Pull Up Bar Workouts
Description

Handstand push-ups and pull-ups. This is more strength related and you should warm up first.

Exercises

Set 1: 4 rounds
Handstand Push-ups
Handstand Push-ups
6 reps
Rest
Rest
30 seconds
Pull-Ups
Pull-Ups
6 reps
Rest
Rest
2 minutes

Set 2: 1 round
Handstand Push-ups
Handstand Push-ups
Reps until failure
Rest
Rest
30 seconds
Pull-Ups
Pull-Ups
Reps until failure

Set 3: 1 round
Rest
Rest
1 minute

Set 4: 2 rounds
V-Ups
V-Ups
20 reps
Elbow to Knee
Elbow to Knee
45 seconds
Transition
Transition
15 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
1 minute
Oblique V-Sits
Oblique V-Sits
45 seconds
Transition
Transition
15 seconds
Plank
Plank
1 minute
Reach your fingers out or lay them heavy on the floor. Lengthen and widen your spine.
Child's Pose
30 seconds
Rest
Rest
1 minute

Set 5: 1 round
V-Ups
V-Ups
20 reps
Elbow to Knee
Elbow to Knee
45 seconds
Transition
Transition
15 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
1 minute
Oblique V-Sits
Oblique V-Sits
45 seconds
Transition
Transition
15 seconds
Plank
Plank
1 minute
Reach your fingers out or lay them heavy on the floor. Lengthen and widen your spine.
Child's Pose
30 seconds

Related Workouts

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Push/Pull/Stay
10 mins 30 secs,
Pushes & Pulls
Pushes & Pulls
56 mins 40 secs, Moderate
Pullup
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30 mins 50 secs, Intense
Gym 9
Gym 9
21 mins 2 secs, Intense
Hands Push&Pull
Hands Push&Pull
21 mins 36 secs, Intense
Pull/push
Pull/push
6 minutes, Moderate

Workouts with the same Equipment

Heavy Structural Density (Man)
Heavy Structural Density (Man)
23 mins 24 secs, Intense
How to Handstand - Workout 3
How to Handstand - Workout 3
31 mins 58 secs, Intense
12/1 Workout
12/1 Workout
11 mins 15 secs, Moderate
Hold Tight II
Hold Tight II
13 mins 30 secs, Intense
Push-ups and pull-ups challenge
Push-ups and pull-ups challenge
17 mins 10 secs, Intense
Pull Through
Pull Through
11 mins 33 secs, Intense
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

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Abs & Core

bodyweight

Bodyweight

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YouTube

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Community Created

weightlifting

Weightlifting

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HIIT

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Cardio

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Toning

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Full Body

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