Push And Pull Workouts

We have 20 such workouts in our Directory. Jump to the Directory

Best 4 Push And Pull Workouts

Fast Intense Bird Dog Pyramid Workout For Core

This *brutal* test piece starts off with the fundamental bird dog and then quickly escalates to harder plank and power moves. Crest through the 'crux' of the workout by holding a plank, then work your way back down the pyramid of challenging poses. Push it like a bird dog!

You will need no equipment and approximately 5 minutes to do this workout.

Workout Plan

Set 1

Bird Dog × 45 sec
Elbow Plank × 20 sec
Bird Dog Plank × 45 sec
Tricep Dip × 20 sec
Elbows To Hands Plank × 20 sec

Set 2

Plank × 30 sec

Set 3

Elbows To Hands Plank × 20 sec
Tricep Dip × 20 sec
Bird Dog Plank × 45 sec
Elbow Plank × 20 sec
Bird Dog × 45 sec

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Here is a High Intensity Interval Training workout that will leave you dripping with sweat. HIIT workouts are as intense as you make them, so don't waste time, give it all you've got. Go hard, but keep good form, especially when you are pushing through round 6 of the set. Let's HIIT it.

You will need no equipment and approximately 15 minutes to do this workout.

Workout Plan

Set 1

Spiderman Push-Ups × 30 sec
Burpee × 30 sec

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Fast Intense Weight Loss Workout For Legs

No equipment needed! This one is a bit strong in the hip flexors, so it will help augment the overall core. Make sure to keep your form correct. Your job: do as many reps with good form as you possibly can in the 20 seconds of exercise - push it hard! Then rest. The goal is to go all out and use the rest periods to transition and relax. Studies show that this type of interval training maintains a residual cardio effect that boosts calorie burning longer than traditional cardio.

You will need no equipment and approximately 5 minutes to do this workout.

Workout Plan

Set 1

High Knees × 20 sec

Set 2

Push-Ups × 20 sec

Set 3

Jack Jump Tucks × 20 sec

Set 4

Russian Twist × 20 sec

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Fast Intense Back And Chest Strength Machine Workout For Back And Chest And Shoulders

All movements at 2121 tempo - 2 second movement, 1 second puase, two second movement. Targeting strength in full range of movement to build pull to push transition. Each movement to maximum range - pushup lower to chest 1 mm off floor - rows with rings bringing hands as deepto armpits as possible.

You will need no equipment and approximately 10 minutes to do this workout.

Workout Plan

Set 1

Inverted Row × 10
Push-Ups × 12

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Looking for more?

Check out these 20 workouts which target your waist, core, arms, upper body and upper legs. Most of them require either no equipment or dumbbells, bosu ball or jump rope and you can do them either at gym or outdoor or at home.

Active Filters: push and pull workouts

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Name	Difficulty	Equipment	Locations
Fast Intense Arms And Abs Workout For Shoulders And Core And Back 4 exercises that take approximately 5 minutes to completes.	Challenging, Hard	No Equipment	At Gym, At Home, Outdoor
Fast Intense Bird Dog Pyramid Workout For Core 11 exercises that take approximately 5 minutes to completes.	Challenging, Hard	No Equipment	At Gym, At Home, Outdoor
Fast Intense Arms And Shoulders Workout For Arms And Shoulders And Chest 6 exercises that take approximately 10 minutes to completes.	Challenging, Hard	No Equipment	At Gym, At Home, Outdoor
Fast Intense Weightlifting Barbell Workout For Lower Body 3 exercises that take approximately 10 minutes to completes.	Challenging, Hard	No Equipment	At Gym, At Home, Outdoor
Intense Cardio Jump Rope Workout For Lower Body 8 exercises that take approximately 15 minutes to completes.	Challenging, Hard	Bosu Ball, Jump Rope	At Gym, At Home, Outdoor
Fast Push And Pull Arm Essentials Workout 5 exercises that take approximately 5 minutes to completes.	Basic, Easy, Simple		At Gym, At Home, Outdoor
Intense Weightlifting Workout 3 exercises that take approximately 30 minutes to completes.	Challenging, Hard	No Equipment	At Gym, At Home, Outdoor
Spartan Run I Workout 6 exercises that take approximately 25 minutes to completes.	Challenging, Hard	No Equipment	At Gym, At Home, Outdoor
Intense Cardio Workout For Full Body 3 exercises that take approximately 15 minutes to completes.	Challenging, Hard	No Equipment	At Gym, At Home, Outdoor
Fast Intense Weight Loss Workout For Legs 5 exercises that take approximately 5 minutes to completes.	Challenging, Hard	No Equipment	At Gym, At Home, Outdoor
Intense Chest And Shoulders Workout For Chest And Shoulders And Core 3 exercises that take approximately 20 minutes to completes.	Challenging, Hard	No Equipment	At Gym, At Home, Outdoor
Muscle Memory Dumbbell Workout For Full Body 16 exercises that take approximately 35 minutes to completes.	Moderate	Dumbbells	At Gym
Fast Intense Back And Chest Strength Machine Workout For Back And Chest And Shoulders 4 exercises that take approximately 10 minutes to completes.	Challenging, Hard	No Equipment	At Gym, At Home, Outdoor
Fast Office Movement Break Workout For Full Body 4 exercises that take approximately 5 minutes to completes.	Basic, Easy, Simple	No Equipment	At Gym, At Home, Outdoor
Fast Intense Absolute Plank Workout For Core 9 exercises that take approximately 5 minutes to completes.	Challenging, Hard	No Equipment	At Gym, At Home, Outdoor
Fast Shoulders And Chest Workout For Shoulders And Chest And Arms 10 exercises that take approximately 10 minutes to completes.	Moderate	No Equipment	At Gym, At Home, Outdoor
Fast Squats & Push-Ups Workout For Full Body 9 exercises that take approximately 5 minutes to completes.	Moderate	No Equipment	At Gym, At Home, Outdoor
Intense Running Dumbbell Workout For Lower Body 18 exercises that take approximately 25 minutes to completes.	Challenging, Hard	Dumbbells	At Gym, Outdoor
Fast Tabata Level 1 Workout For Lower Body 4 exercises that take approximately 5 minutes to completes.	Moderate	No Equipment	At Gym, At Home, Outdoor
Intense Total Body Hiit Workout For Full Body 11 exercises that take approximately 20 minutes to completes.	Challenging, Hard	No Equipment	At Gym, At Home, Outdoor