Fast Fitness A Complete Body Push-Pull Circuit (with Video )

 

BeFiT GO: 40 Min Total Body Fat Burn WorkoutCircuit 2

Video taken from the channel: BeFiT


 

Total Body Workout (push, pull, lift, twist & jump) (A) Level 1

Video taken from the channel: hallfordhealthlive


 

40 Minute Full Body HIIT Push, Pull, & Hold ��Burn 550 Calories! ��30 Day At-Home Challenge | Day 7

Video taken from the channel: Sydney Cummings


 

Cathe Friedrich’s Push Pull Total Body Workout Video

Video taken from the channel: Cathe Friedrich Workout & Exercise Videos


 

The Best Science-Based PUSH Workout For Growth (Chest/Shoulders/Triceps)

Video taken from the channel: Jeremy Ethier


 

CHEST & BACK Full Superset Workout

Video taken from the channel: Mike Thurston


Push/Pull Circuits. This total body approach will ensure that you hit two essential movements patterns, regardless of time restrictions: pushing and pulling. Upper body examples of pulling are chin-ups, bent over rows, inverted rows, and cable rows—basically anything where your back is. Integrate the five functional movement patterns into your next workout with this powerful circuit created by ACE. Squat, lunge, push, pull and rotate.

Total-body push/total-body pull: Spend a day on pull moves (both upper and lower body). The next day, do all push moves (both upper and lower body). Push/pull/legs: Another popular option is to adopt a “push/pull/legs” workout split, which entails doing an upper-body push day, then an upper-body pull day, then a general leg day. For best results, complete this dumbbell circuit workout 3-5 times per week. Through consistent effort, you will tone-up, slim down, and end up with a seriously sexy body!

Try it out and let us know what you think in the comment section! If you enjoyed this muscle-toning dumbbell workout, you may also like: Fast & Easy Full-Body Dumbbell Workout. And as I mentioned in the bodyweight circuit, you can also add an ab/core exercise and cardio activity to the circuit for a total of five exercises.

For the ab/core exercise, a regular or reverse crunch on the floor will work; for the cardio move, 60 seconds of bench step-ups at your station is a good choice. Dumbbell Push/Pull/Legs Circuit. Serratus Crunch. Tuesday – Heavy Push.

A1. Front Squat: (start with the bar at the bottom of your range of motion, i.e., you duck-walk under the bar, get in position, and lift up) 8 x 3 A2. Smith Machine Bench Press: (wide grip, bringing the bar to the neck, just below the chin, Vince Gironda style) 8 x 3. I know, I know, it’s the freakin’ Smith machine, but it allows you to bring the bar to. Destroy stubborn fat with these circuits, pushing trough 4 rounds of each 3 exercise series.

Go fast, but keep your technique crisp and deliberate, even when you only have one final rep to. Fitness sensation and certified trainer Anna Victoria is a believer in the big weights (just see what she has to say about lifting weights and femininity)-but that doesn’t mean she doesn’t mess around with a bodyweight workout.In the latest version of her workout app, Fit Body with Anna Victoria, she offers three types of workout programs: Shred (high-intensity bodyweight workouts), Tone. Conclusion.

The above workout is a great full body workout for women that can be used regardless of your goal. The set up of the program allows you to maximize your results in the gym whether you are looking to build lean muscle, burn fat, increase your strength, or a combination of all of those goals. The workout can be altered in any way necessary to fit your goals and the availability of.

Generally, you hit each major muscle group during one full circuit. You may do a lower body for one exercise. Then upper body the next. You’ll find all sorts of different circuit training sequences. Here are some things most will have in common: Several different exercises.

A normal circuit will have five to ten different movements per circuit.

List of related literature:

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Before attempting this movement make sure you possess impressive levels of pull—up and dip strength, and even then it will be difficult.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

The first eight weeks of this program are just body weight, so you don’t need any equipment to perform the first two phases.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

This routine is useful not only for novice weightlifters but also, because of its taxing nature, well-conditioned athletes should use it when they are concentrating on building their strength.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

These techniques can then be integrated into a program of total-body strength and power exercises.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

I recently did a program in which I did sets that started with a single chin­up, held at the top position for twenty seconds, followed by however many normal chin­ups I could do.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

A group of physically active females performed plyometric exercises two times per week for 9 weeks, and GRF values were compared preand post-plyometric exercise intervention (Irmischer et al. 2004).

“Sports Injuries and Prevention” by Kazuyuki Kanosue, Tetsuya Ogawa, Mako Fukano, Toru Fukubayashi
from Sports Injuries and Prevention
by Kazuyuki Kanosue, Tetsuya Ogawa, et. al.
Springer Japan, 2015

The order of the routine is not that important, but those parts that are lagging should be trained first, and leave the more advanced (i.e., flexible) body parts for the end of the SeSSIOn,

“Stretching Exercises Encyclopedia” by Isabel Arechabala, Oscar Morán Esquerdo
from Stretching Exercises Encyclopedia
by Isabel Arechabala, Oscar Morán Esquerdo
Meyer & Meyer Sport, 2016

This is a type of circuit training, in which you’ll pair different moves with noncompeting muscle groups, such as a lower body exercise and an upper body exercise, with only 30 seconds between sets.

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

This is simply awesome for not only building strength but balance and coordination too.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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79 comments

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  • Love your work outs. I’m from England ���� normally do gym 3 times a week and your work outs 3 times. Love the variety you offer as I get bored easily if work outs are not challenging enough. Like most of the world i am having bad days not sleeping too good (have a small business that had to close) so knowing i can do your work outs every day keeps my mind positive. Thank you xxx

  • Hey guys. Beginner here. May I know what would be a great alternative for seated decline cable flies? I don’t have those equipment. I only exercise at home. Thank you for those who can recommend something as an alternative.:)

  • I really really loved this workout! except there is no way I could burn close to 550 calories doing this! I burnt 290 calories all up! still great though

  • So when you superset do you go back and forth until you did like 3-4 super sets for the 2 exercises or is there something I’m missing?

  • I’m dumb. Do I do this workout one exercise after the other four times, or do the first superset four times and then move on to the next superset and so on?

  • Crushed it today after monday’s video.yeah.feeling so pumped up.tq sydney ❤✌��

    Im showing up and i did it.i know its tough but i’ll keep showing up for myself and u.❤✌

  • Honest to god this is a nightmare by round 2 IF YOU USE ADEQUATE WEIGHT. Really awesome circuit to rev up the metabolism. #metcon #workout

  • Crushed it!!! Love the knowledge you Share everyday! One of the most versatile and challenging workouts known to Women!! Love it ������

  • Hey Mike, truly love the content. You are a rare gem in todays fitness industry. If you are looking to take your video production to the next level I would jump at the opportunity to come and work with you. Some of my work:

    https://www.youtube.com/watch?v=H015_xm5PR8

    https://www.youtube.com/watch?v=1O84jFa6C5U&t

    Keep up the awesome work you animal!

  • I recommend doing five minutes of hard-core cardio before you start this workout is great for muscle building. However if you’re looking to really burn the maximum fat you need to start writing thought about 20 minutes into this when you start the Second Circuit. You need five minutes of cardio prior to say that you’re about 30 minute mark 20 minutes inside the workout to start burning fat and also build muscle. Overall a great workout you repeat each circuit twice the second time around is very tough.

  • @ Mike Thurston. How important is it to do cable exercises like the fly’s on your video? All I do is use dumbbells and free weights to do the same exercises. Is it just preference? Or does it make a difference in feel?

  • IM BACK AGAINNN AFTER ANOTHER INFECTION WOOOOW!YEAHH! MAY BE IT WAS COVID I DINT KNOW BUT I WAS SICK! IM GLAD TO BE HERE AND ABLE BE WITH YOU AGAIN! SO I CRUSHED ITTT!

  • Besides this being some pretty boy showing how strong he is in these so-called instructional videos, it’s useless if you don’t explain how to do do it right, since technique is everything. Just showing is not going to help people. All these are, are narcissistic attention seeking videos.

  • Hope you guys enjoyed part 1 of this highly requested series! Didn’t have to wait too long for it, right? As mentioned in the video, you can download the free PDF of this workout here: https://builtwithscience.com/pushworkoutPDF/. I put in a ton of effort into the video and PDF, so please return the favour by simply giving the video a like and leaving a comment! Cheers!

  • This was absolutely great. All the information and science behind each workout along with an example was extremely helpful ��������

  • Ok, so I’ve been wanting to drop my body fat percentage by like 2 or 4 so are there any tips you guys can give me? I wanna lose the belly fat and just a little fat in general while keeping the muscle.

  • I don’t have access to the equipment for exercise #5 at 8:29.
    So what would you say is a good replacement for the “Seat Decline cable Flies”? Cheers!

  • Thank you Jeremy for this well explained video with all the details. I was wondering if there is another exercice to replace the SEATED DECLINE CABLE FLIES W/ SUPINATION? Thanks in advance

  • Will definitely try this method. Also, I am a member of this portal called ExprezSliminizer and have lost about 50 pounds in a month.

  • No better way to start the day thanks Sidney I’m showing up and I did it had to take this one and today’s one since I took a rest day yesterday but guess what I CRUSHED IT. thanks for everything Sidney Swaziland is with you

  • Hey @jeremyethier, really enjoy your workouts. Currently working on your shred book. Listen I tried to add more weight one day for the Flat dumb bell exercise and felt a bad pull on the back of my should which made the PULL exercise a bit hard the next day. ANY recommendations for when you feel something like that do you just rest? Stick to lower weight? I’m all ears for suggestions. I just don’t want to stop and lose any progress I’ve made.

  • I crushed it! Guys anyone feel pain in their shoulder joint when they do push-ups? it is annoying me, I keep adjusting my position but it does not work.

  • Forgot to mention, what’s the alternative for Seated decline cable flies? I’m having difficulty with the machine at my gym? And we have Sundays off in Pakistan; therefore, I’m doing Minday Push, Tuesday Pull, Wednesday Legs, Thursday Rest, Friday, Push, Saturday Pull, Sunday rest. Kindly tell me if this is alright. Explain this and the previous questions asked earlier all at once. Thank you.

  • Hello there, are these 6 exercises for 3 muscles enough twice in the week? Like there are plenty of exercises for the chest, shoulders and triceps are being skipped. Kindly explain it and include Pull and Legs exercises as well. Thank you.

  • 1:40
    Incline Barbell Bench Press

    4:30
    Standing DB Shoulder Press

    5:45
    Paused Flat DB Press

    7:22
    Lean-Away DB Lateral Raise

    8:27
    Seated Decline Cable Flies w/Supination

    9:24 Incline DB Overhead Extension
    9:58 sum

  • The one thing keeping me sane!!! Sydney!!! And her insane workouts! Love your workouts and you as a human! You’re amazing beyond words could describe! ������������

  • Why do you seperate the exercises for each muscle group? Why not hit all the chest exercises, shoulder exercises and triceps workout consecutively

  • Big fan of this kind of training! Only thing I do diffrently is I change up what I begin with! For example first exercise chest first than back, seccond exercise back first than chest third exercise chest first than back..
    Love it��

  • I feel like doing only 3 chest exercises or even only 1 triceps exercise is not enough (I haven’t tried the workout yet). If i’m wrong tell me why

  • Idiots thinking this guy is on roids lmfao this is achieveable naturally u lazy fucks. Years of hard consistent work, good job Mike.

  • Hey, if I do push pull legs push pull legs rest would that be over training considering that I only have one day rest so that it fits into 7 days

  • Lets say I follow this routine of PUSH/PULL/LEGS/REST/PUSH/PULL/LEGS/REST Where do I incorporate my HIIT Cardio? (I wanna get rid of my fat, Im skinny fat)

  • I’m doing the push/pull/legs split twice a week, every push day I am doing 5 exercises for the chest 3 exercises for the shoulders and 3 exercises for the triceps and I was just wondering if this is considered to be over training. It can take me one hour and a half to finish the workout. Does anyone know if this is overtraining?

  • Can I ask your advise on swimmers look or bodybuilder look. With doing work in the gym and diet for both. and if swimmers look is still a good look

  • Hey guys, seems like it’s working for me. I started the push-pull-legs training one month ago and I can already see some changes, both physically and strength

  • can i do this routine but i start the second ppl in the week at thurday? So Monday Tuesday Wednesday I do the first ppl and Thurday Friday Saturday I do the second? because I didnt have time for gym in Sunday

  • Check the Report on this website.. Free Report..
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  • Wow! This one was tough! Loved it so much though! Love discovering all your workouts so much! Perfect for a late night pick-me-up! Thank you!

  • CRUSHED IT�� that was both fun and challenging, totally enjoyed the hold moves, didn’t think I’d last to the end through each round especially the push up hold but I did and am sooo proud of myself ��

  • Love this home workout challenge… everyday is like a surprise… that alone keeps me motivated… see you mañana… until then ��������️‍♀️

  • Hey guys, I need a bit of advice. I have an extremely fast metabolism so Im super skinny and light, really trying to add mass on. Is it better for me to keep the same weight on each set and gradually move up after each workout. Or change the weight after each set to gradually get higher during that same workout? Any help would be greatly appreciated

  • Question is, for this routine, if you’re going to the gym, how many sets for each exercise? Just one set with 10 reps each? I’m confused…

  • Just now started to do the workouts a week ago now on day 7. Gonna see this workout Challenge out to day 30. It’s okay if I’m alittle behind im working on myself and that’s all the matters. Love your positive attitude Sydney!

  • Today’s workout was really intense. But I enjoyed it…makes me really feel I’m doing something good for my body. At least since I’m doing these…i feel I won’t get out of the lockdown feeling like a blob ��. Thanks Sydney! ❤

  • i love these workouts sooo much!! after coming home from college really disappointed because i have been diligently making it to the gym every day, these workouts have really helped me stay in the groove in quarantine! you are so supportive and i LOVE coming back to my laptop everyday! Thank you!!

  • Big thanks Jeremy great stuff as always, I tried your total body A B workouts for a few months and got good results, but I decided to try the push pull legs to amp up the volume. I tried this one today and it’s a killer. Tough but has great diversity and definitely works all areas.

  • Have you ever heard of people losing fat-and enjoying 3 full scrumptious meals at the same time? Go and Google Fat Blast Furnace to learn more.

  • I’m always afraid when i hear about growth, do u just literally mean it for building stronger muscle or growing more visible/big muscles?
    Your build would be my aim but my torso/shoulders is wider than yours so all i want is to maintain a good shape and keep being functionnal, as in athletic i guess? (my english not too perfect sry)
    But when i hear about growth even more so when i look at my body i’m really afraid to grow bigger muscles when it is clearly what i want to avoid.

  • I loved the format of this workout-2 rounds(not enough time to hate an exercise:)! Also those scissor abs at the end were awesome! This was a perfect workout when I wasn’t wanting to do cardio or lots of big movements. Thanks Sydney..you’re the best!

  • so annoying
    Had to do a lot of improv because I don’t own a kettle ball and a medicine ball, but I made it work! Had a great time doing it and will plan on using it again!
    Thanks to ExprezSliminizer, i dont have to search anymore. I lost 10 lbs in one week. Check it out today.

  • It was good… I normally am within 50 calories of what Sydney burns per workout but I will say this one did not even come close to 550. More like 325 so that was a bit disappointing. Guess I gotta work out again!! Thank you though ��

  • Congratulations on hitting 300,000 subscribers Mike..!! ������
    I followed you from 64,000 at beginning of the year! ☺��
    Keep up the great Positive informative videos..!!! ��

  • What about the second push workout of the week Jeremy? I dont think this playlist of PUSH PULL LEGS WORKOUT ROUTINE is complete with just one video if each. I hope you can do another video about that to complete all week.

  • Жарко! Пот пошел уже на 5-ой минуте. Ну куда это, ааа, 5-мин. интервалы без отдыха?! Эта тренировка, конечно, требует очень хорошей физической подготовки. Прям кардио в сочетании с “сильной” силой…

  • Dude ur chest isn’t lacking anywhere. U wanna think that then fine but ur lookin’ top shelf bro! I’m 220lbs and want my chest like that.

  • great workout, I joined it up with a cardio blast prior to this and bingoperfect. I love the no chat formatso many instructors just talk and talk… this is a no nonsense wo.

  • Damn, I am a girl and I envy that ass so much . Congrats, I know it takes a lot of work to train your body to that point. Keep it up 😉

  • Thank you for these workouts. I started working out daily since quarantine, using a HIIT app in the first week. Then I switched to your channel and I’ve enjoyed your workouts so much.

  • 10:08 I don’t get what he mean by “switch out the exercises” accordingly… Could someone please have the patience to explain to me? I would really appreciate that

  • I lost 10 lb since I started drinking Weight loss green store tea!! of course you have to be conscious of it and not eat as often if your body tells you youre not hungry. If you keep eating the same amount, whats the point? but you will not feel as hungry and I stand by it

  • This fat diminishing method will totally and permanently rejuvenate your every bad cell in your body, reversing virtually all of your medical problems, conditions, and diseases and genetically lowering your age by at least 10 years. Check my reply comment below for detail.

  • Nice workout over all with a good mix of plyometrics, calisthenics, weight lifting, flexibility.  A bit of everything mixed in there to keep things interesting and challenging.

  • This workout kicked my ass! I can barely type right now because my arms feel like jello, as they should after a good workout lol If you want a workout that’lll make you sweat like crazy and feel the burn, I highly recommend this one. It’s also nice they incorperate water/rest breaks within the routine.

  • Push 1: Push up + Jump rope
    Pull 1: Pull Up + Dead hung
    Legs 1: Split squat + Abs
    Push 2: Dips + Jump rope
    Pull 2: Inverted Row + Dead hung
    Legs 2: Lunges + Abs

  • Great workout! Loved how you incorporated plyometrics into your weights workout, super effective. Would be stoked to see more plyo lunges or jump squats, too!

  • This almost-magical weight burning method loses weight faster than any powders, pills, or potions. Copy and Paste into Google Skinnimaker System to find out more.

  • I only been following your channel only for a few days, but I absolutely love every video. They are so freaking helpful, so thank you for sharing all this����

  • On your incline dumbell press you have your elbows far away from your body. I thought they were meant to be tighter in at the bottom of the movement. Can you give a few pointers on form here? Maybe I have been doing them wrong

    Love the videos

    Cheers

    G

  • I did this on Monday afternoon and now muscles I didn’t know I had are sore lol. I think it’s from the Frogger exercise, which I loved!

  • Another workout crushed. My 10yo son and I both found this one a challenge (especially the abs) but we both loved it. Thanks so much ����

  • Imagine losing fat fast? Well Wretch Weight Workings will make you lose weight… Period.. Give it a go, just search the phrase Wretch Weight Workings.

  • I like your workouts <3 but I have a questions, for how many time should I do this fat burning workout a week? and when I wud notice the difference? Please answer me.
    Thank you for your vids.

  • Thats great!! I am also excited to see the
    good result for me. I am so thrilled
    that we are using the same diet solution
    from
    WeightLossAction.info

  • If you have been trying to burn calories fast, you should look up on google Shape X Booster. They will help you get the body you deserve.

  • The information provided in this PDF is for educational purposes only. Jeremy

    Ethier is not a doctor or registered dietitian. The contents of this document

    should not be taken as medical advice and should be performed solely at your

    own risk. It is not intended to diagnose, treat, cure, or prevent any health

    problem nor is it intended to replace the advice of a physician. Always consult

    your physician or qualified health professional on any matters regarding your

    health and/or engagement in physical activity. No part of this report may be

    reproduced or transmitted in any form whatsoever, electronic, or mechanical,

    including photocopying, recording, or by any informational storage or retrieval

    system without expressed written, dated and signed permission from the author

    (Jeremy Ethier). All copyrights are reserved. Built With Science™ may not be

    copied or used for any purpose without express written consent.

  • Really great extensive workout for the whole body thanks a lot for sharing!

    Check us out at theabstand*net if you’re looking for a machine to work the abs!

  • Hi, have you discovered Lean Body Blaster? (look it up on google) You will learn about the serious crimes we commit against our bodies. With Lean Body Blaster, you will discover how to burn off fat quickly.

  • Had to do a lot of improv because I don’t own a kettle ball and a medicine ball, but I made it work!  Had a great time doing it and will plan on using it again!

  • it would depend on a bunch of factors, age, weight, how much muscle mass you had, and of course the intensity you are going at…. google calorie calculator and you should be able to find some neat apps to give you a guide