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

 

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

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CHEST & BACK Full Superset Workout

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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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19 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.