4 day 45 min Push / Pull Circuit Workout

By Myworkouts

	Advanced (3+ years)
	42 minutes/day \| 4 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body
	1 x Kettlebell, Bodyweight, Handle Resistance Bands, Suspension (TRX) Show More

Average Exertion

Average Cardio Intensity

This is a 4 day Push / Pull workout in Circuit training fashion to help you move through your workout and break a sweat!

Since this workout repeats Push and Pull twice in the week, we break out which days just focus on upper body and which do upper and lower body.

In the 1st part of the week:

The Push Day works both Upper Body and Lower Body Push muscles
The Pull Day works just the Upper Body Pull Muscles

In the 2nd part of the week:

The Push Day works just the Upper Body Push muscles
The Pull Day works both Upper Body and Lower Body Pull Muscles.

Description

Week 1 Overview

Day 1:

Push

Day 2:

Push

Day 3:

Rest

Day 4:

Push

Day 5:

Push

Day 6:

Rest

Day 7:

Rest

Day 1 - Push

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Push day for Upper & Lower Muscles.

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Kettlebell Goblet Squat	4 rounds	30s	10s
1B.Single Kettlebell Halo	4 rounds	30s	10s
1C.Close Grip Kettlebell Push Up	4 rounds	30s	10s
1D.Dynamic Chest Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.One Arm Standing Kettlebell Press See Exercise Notes	4 rounds	30s	10s
2B.Single Kettlebell Squat Clean See Exercise Notes	4 rounds	30s	10s
2C.One-Arm Kettlebell Push Press See Exercise Notes	4 rounds	30s	10s
2D.Lunge Twist See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Kettlebell Kneeling Two Hand Curl to Tricep Extension	4 rounds	30s	10s
3B.Kettlebell Offset Push Up	4 rounds	30s	10s
3C.One Arm Kettlebell Front Squat See Exercise Notes	4 rounds	30s	10s
3D.Squat Reach See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Kettlebell Overhead Squat	4 rounds	30s	10s
4B.Sophia Style KB Chest Press Sumo Halo	4 rounds	30s	10s
4C.Single Kettlebell Pivot Halo	4 rounds	30s	10s
4D.Sumo Squat to Stand See Exercise Notes	4 rounds	30s	10s

Day 2 - Push

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Pull Day for just Upper Muscles.

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Kettlebell One-Arm Snatch See Exercise Notes	4 rounds	30s	10s
1B.Kettlebell Bicep Curls	4 rounds	30s	10s
1C.Kettlebell One-Arm Bentover Row See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.One-Arm Kettlebell Clean See Exercise Notes	4 rounds	30s	10s
2B.Kettlebell One Arm Bicep Curl See Exercise Notes	4 rounds	30s	10s
2C.Kettlebell Rotational Clean See Exercise Notes	4 rounds	30s	10s
2D.Shoulder Circles See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Kettlebell Ballistic Row	4 rounds	30s	10s
3B.Half Kneeling One Arm Kettlebell Clean See Exercise Notes	4 rounds	30s	10s
3C.Single Arm Hike Snatch to Press See Exercise Notes	4 rounds	30s	10s
3D.Bent Over Reach to Sky See Exercise Notes	4 rounds	30s	10s

Day 4 - Push

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Push day for just Upper Muscles.

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Sophia Style Monkey Pushup To KB Squat Clean	4 rounds	30s	10s
1B.One Kettlebell Rotational Press See Exercise Notes	4 rounds	30s	10s
1C.Single Kettlebell Standing Triceps Extension	4 rounds	30s	10s
1D.Push-Up Low Back Extension See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Single Kettlebell Clean and Press See Exercise Notes	4 rounds	30s	10s
2B.Kettlebell Crush Grip Bridge Press	4 rounds	30s	10s
2C.Beast Push Up to Push Up around Kettlebell	4 rounds	30s	10s
2D.Chin To Chest Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Kettlebell Clean to Squat to Press See Exercise Notes	4 rounds	30s	10s
3B.Single Kettlebell Switch Push Up and Reach See Exercise Notes	4 rounds	30s	10s
3C.Loaded Beast To KB High Jump	4 rounds	30s	10s
3D.Hip Stretch With Twist See Exercise Notes	4 rounds	30s	10s

Day 5 - Push

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Pull day Upper & Lower Body

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Explosive Kettlebell Deadlift	4 rounds	30s	10s
1B.Resistance Band Bicep Curl	4 rounds	30s	10s
1C.Kettlebell Ballistic Row to Gunslinger Flow See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Kettlebell Step Back Clean to Step Back Snatch See Exercise Notes	4 rounds	30s	10s
2B.Single Kettlebell Deadlift	4 rounds	30s	10s
2C.Kettlebell Side Lunge and Ballistic Row See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Kettlebell Sumo Deadlift	4 rounds	30s	10s
3B.TRX Face Pull to Row	4 rounds	30s	10s
3C.Rotational Kettlebell Deadlift See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.One Arm Bentover Kettlebell Side Row See Exercise Notes	4 rounds	30s	10s
4B.Kettlebell Alternating Swing Catch See Exercise Notes	4 rounds	30s	10s
4C.Cobra to Pike See Exercise Notes	4 rounds	30s	10s

Date Created: 2/13/2022, UTC

Last Updated: 2/13/2022, UTC

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