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Full Body Push & Pull

A satisfying full-body circuit that ties your whole week together — you'll hit every major muscle group with controlled, purposeful reps that build real strength from the ground up. Expect to feel challenged but capable, finishing strong and ready for your rest day.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Hip Circle

2 sets × 30s, 30s

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Ring Support Hold

2 sets × 20s, 20s

Inchworm

2 sets × 6 reps, 6 reps

Main Workout

3 circuits

Pullup Progression

Progressive exercise

Dip Progression

Progressive exercise

Row Progression

Progressive exercise

3 circuits

Split Squat (Bulgarian)

1 set × 8 reps

Glute Bridge

1 set × 12 reps

2 circuits

Pushup Progression

Progressive exercise

Tucked L-Sit

1 set × 20s

Hanging Knee Raise

2 sets × 12 reps, 12 reps

Cool Down

Child's Pose

1 set × 40s

Chest Stretch

1 set × 30s

Lat Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Seated Forward Fold

1 set × 40s