The Pusher
By Luna Collacchi
 | Advanced (3+ years) |
 | 71 minutes/day | 2 days/week | 6 weeks |
 | Tone Body, Increase Stamina |
 | Bodyweight, 2 x Dumbbell, Incline Bench, Flat Bench, 1 x Dumbbell, Barbell, Squat Rack, 1 x Kettlebell, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, 45 Degree Leg Press Machine, Single D-Handle Attachment Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Day 1 | Day 2: Rest | Day 3: Day 3 | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Day 1
Scroll to topWarm up: Important for beginners!!! 15 minutes total warm-up time .
General: Ladder drills (Jump and skip)
Specific: Front to back kicks 3x 30 secs, Windmills 30x, Ice skaters 3x 30secs.
| Exercise | Sets | Reps | Rest | |
| 1.Bird Dog | 5 sets | 15 reps | 30s | |
| 2.Incline Bench Two Arm Dumbbell Row - Pronated Grip | 5 sets | 15 reps | 30s | |
| 3.Dumbbell Flyes | 5 sets | 15 reps | 30s | |
| 4.Goblet Squat | 5 sets | 15 reps | 45s | |
| 5.Barbell Romanian Deadlift | 5 sets | 15 reps | 60s | |
| 6.Crossed-Arm Barbell Front Squat | 5 sets | 15 reps | 45s | |
| 7.Diamond Pushup | 5 sets | 15 reps | 15s | |
Day 3
Scroll to topWarm up: Important for beginners!!! 15 minutes total warm-up time .
General: Ladder drills (Jump and skip)
Specific: Front to back kicks 3x 30 secs, Windmills 30x, Ice skaters 3x 30secs.
| Exercise | Sets | Reps | Rest | |
| 1.Bird Dog | 5 sets | 15 reps | 30s | |
| 2.Incline Bench Two Arm Dumbbell Row - Pronated Grip | 5 sets | 15 reps | 30s | |
| 3.Dumbbell Flyes | 5 sets | 15 reps | 30s | |
| 4.Goblet Squat | 5 sets | 15 reps | 45s | |
| 5.Barbell Romanian Deadlift | 5 sets | 15 reps | 60s | |
| 6.Crossed-Arm Barbell Front Squat | 5 sets | 15 reps | 45s | |
| 7.Diamond Pushup | 5 sets | 15 reps | 15s | |
Date Created: 12/10/2018, UTC
Last Updated: 7/12/2021, UTC
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