Push / Pull Circuit Workout Plan

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Experience Intermediate (2-3 years)
Time 62 minutes/day | 2 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

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

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Description


Day 1 - Push Day Circuit Training

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Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Goblet Jump Squats demonstrationPlay Goblet Jump Squats demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Lunge Twist demonstrationPlay Lunge Twist demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
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Circuit
Seated Dumbbell Arnold Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Push-up demonstrationPlay Push-up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Shoulder Extension Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
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Circuit
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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American Kettlebell Swing demonstrationPlay American Kettlebell Swing demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Shoulder Tap Holds
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Squat Reach demonstrationPlay Squat Reach demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
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Circuit
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Dumbbell Alternating Side Lunge demonstrationPlay Dumbbell Alternating Side Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Dynamic Chest Stretch demonstrationPlay Dynamic Chest Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 3 - Pull Day Circuit Training

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Circuit
Alternate Dumbbell Row demonstrationPlay Alternate Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Standing Alternating Dumbbell Curls
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Activation Ball Prone Wide Row demonstrationPlay Activation Ball Prone Wide Row demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
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Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Inverted Row demonstrationPlay Inverted Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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World's Greatest Stretch demonstrationPlay World's Greatest Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
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Circuit
Reverse Grip Bent Over Dumbbell Row demonstrationPlay Reverse Grip Bent Over Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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TRX Y Flye demonstrationPlay TRX Y Flye demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Biceps Stretch demonstrationPlay Biceps Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Kettlebell Sumo Deadlift demonstrationPlay Kettlebell Sumo Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Standing Concentration Curl demonstrationPlay Standing Concentration Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Suspension Trainer Row demonstrationPlay Suspension Trainer Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Bent Over Towel Iso Hold
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Date Created: 11/22/2021, UTC


Last Updated: 11/22/2021, UTC

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