Moderate Workout

Push 'n Pull

Moderate Duration 30 minutes

Target Areas: Upper Body, Lower Body

Equipment: Pull Up Bar, Bench

Added by Personal Trainer Coach Matt Vinzant

Tags

Home Gym Workouts Upper Body Workouts Pull Up Bar Workouts Bench Workouts

Description

You will need a pull-up bar and a bench, step, box, or chair to complete this 30-min workout.

Exercises

Set 1: 2 rounds

10 reps

10 reps

Right Side Plank Dips

Right Side Plank Dips

10 reps

Left Side Plank Dips

Left Side Plank Dips

10 reps

30 seconds

Set 2: 3 rounds

Push-Ups with Feet on Bench

❤️ Vigorous (Zone 3)

Push-Ups with Feet on Bench

12 reps

15 seconds

❤️ Vigorous (Zone 3)

8 reps

15 seconds

Dolphin Push-Ups

Dolphin Push-Ups

12 reps

15 seconds

8 reps

15 seconds

Diamond Push-Ups

Diamond Push-Ups

12 reps

1 minute

Set 3: 3 rounds

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

20 reps

Bulgarian Split Squats

Bulgarian Split Squats

20 reps

Prisoner Squats

Prisoner Squats

20 reps

❤️ Maximum (Zone 5)

10 reps

1 minute

Appears In

Related Workouts

Basic Push Pull

Basic Push Pull

15 mins 27 secs, Beginner

Push/pull/push/pull

Push/pull/push/pull

33 minutes, Intense

30 minutes, Beginner

9 mins 48 secs, Moderate

9 mins 9 secs, Moderate

30 mins 18 secs, Intense

Workouts with the same Equipment

Apprentice Ninja Entry Level

Apprentice Ninja Entry Level

1 hr 12 mins 30 secs, Beginner

Fitness Assessment

Fitness Assessment

16 minutes, Moderate

The Complete Bodyweight Workout

The Complete Bodyweight Workout

54 minutes, Moderate

Pull. Crunch. Dip.

Pull. Crunch. Dip.

12 mins 1 sec, Intense

Century Challenge

Century Challenge

31 mins 40 secs, Intense

bodyweight zoom

bodyweight zoom

15 mins 50 secs, Moderate

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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.

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body