Even out your pushes and pulls with this fat-burning, muscle-building, full-body workout. When you hit the gym, it’s tempting to do only your favourite strength exercises. But favouring only a few isolated, similar movements and neglecting opposing and complementary ones can create muscular imbalances.
Push exercises work the muscles you use to move weight away from your body, specifically the pectorals, triceps, fronts of the shoulders, and quadriceps. Pull exercises target the lats, biceps, hamstrings, and other muscles that enable you to bring weight toward your body.
You can schedule your push and pull moves on separate training days, or tackle both types of movements in a single workout. The following workout, pairs push and pull movements in a superset format.
One superset couples a lower-body push with a lower-body pull; another pairs an upper-body push with an upper-body pull; and a third incorporates core stability and conditioning. Core and conditioning work will help integrate the upper- and lower-body moves; plus, it adds a fat-burning boost by ramping up your heart rate.
Perform this full-body push–pull workout in three supersets. Complete the two movements in each superset for the prescribed number of repetitions or time, and then rest once you’ve finished both exercises.
The routine, which you can perform up to three times per week, will take approximately 45 minutes to complete.
Superset 1: Lower Body
Complete three or four rounds, resting 45 to 60 seconds between rounds.
Push: Goblet Squat
This squat variation is gentle on the back while working the quads and glutes.
-Holding a kettlebell or dumbbell at your chest, stand with feet hip width apart.
-Push your butt back and bend your knees to lower yourself into a squat.
-Keep your torso upright and knees in line with your toes throughout the movement.
-Drive through your heels to push up as you rise to standing.
-Perform 12 to 15 reps.