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Full Body Push & Pull

A balanced full-body session that hits every major muscle group — you'll push, pull, and squat your way to a stronger foundation. Expect a steady, controlled pace that leaves you feeling accomplished without burning out.

Created by

avra

Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 60s

Arm Circle

1 set × 30s

Hip Circle

1 set × 30s

Bodyweight Squat

1 set × 10 reps

Scapular Pull-Up

1 set × 8 reps

Main Workout

Pull-Up

3 sets × 5 reps, 5 reps, 5 reps

Push-Up

3 sets × 9 reps, 9 reps, 9 reps

Lunge

3 sets × 9 reps, 9 reps, 9 reps

2 circuits

Chin Up Hold

1 set × 20s

Pike Push-Up

1 set × 10 reps

2 circuits

Hanging Knee Raise

1 set × 10 reps

Glute Bridge

1 set × 12 reps

Cool Down

Child's Pose

1 set × 40s

Chest Doorway Stretch

1 set × 30s

Quad Stretch

1 set × 30s

Dead Hang

1 set × 20s