2 day 45 min Bodyweight Push / Pull Workout
By Myworkouts
 | Advanced (3+ years) |
 | 48 minutes/day | 2 days/week |
 | Fat Loss, Build Muscle, Gain Strength, Increase Stamina, Lose Weight, Tone Body |
 | Bodyweight, Squat Rack Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Push | Day 2: Rest | Day 3: Pull | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Day 1 - Push
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Pike Push Up on Floor | 4 rounds | 30s | 10s | |
| 1B.Hand Stand Push-Up | 4 rounds | 30s | 10s | |
| 1C.Bodyweight Walking Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
| 1D.Lunge Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Crouching Tiger Push Ups | 4 rounds | 30s | 10s | |
| 2B.Bodyweight Reverse Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
| 2C.Push-up | 4 rounds | 30s | 10s | |
| 2D.Shoulder Extension Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Triceps Press See Exercise Notes | 4 rounds | 30s | 10s | |
| 3B.Curtsy Lunge | 4 rounds | 30s | 10s | |
| 3C.Shoulder Tap Holds | 4 rounds | 30s | 10s | |
| 3D.Squat Reach See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Grappler Push Up | 4 rounds | 30s | 10s | |
| 4B.Bodyweight Alternating Side Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
| 4C.Plyometric Push Up | 4 rounds | 30s | 10s | |
| 4D.Dynamic Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Day 3 - Pull
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Lying Cactus Arm | 4 rounds | 30s | 10s | |
| 1B.Bodyweight Romanian Deadlift | 4 rounds | 30s | 10s | |
| 1C.Snow Angel | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Single Leg Bodyweight Deadlift See Exercise Notes | 4 rounds | 30s | 10s | |
| 2B.Single Leg Bodyweight Deadlift See Exercise Notes | 4 rounds | 30s | 0s | |
| 2C.Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Rear Delt Press Up | 4 rounds | 30s | 10s | |
| 3B.Inverted Row | 4 rounds | 30s | 10s | |
| 3C.World's Greatest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Single Leg Stiff-leg Deadlift See Exercise Notes | 4 rounds | 30s | 10s | |
| 4B.Single Leg Stiff-leg Deadlift See Exercise Notes | 4 rounds | 30s | 10s | |
| 4C.Crunches | 4 rounds | 30s | 10s | |
Date Created: 2/20/2022, UTC
Last Updated: 2/20/2022, UTC
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