Summer Workout Switchup: 4 Day Push/Pull

While I’ve become a huge advocate of bodyweight/HIIT/warrior workouts, it is smart to switch up our routine and step out of the box every now and then.  So I’ll be taking a break from my usual and tackling a nice, short push/pull workout routine.  I’m in and out of the gym in under an hour and I can get to the rest of my life, or enjoy a little bit of the summer weather here in Cleveland.


Start out by doing a 5 minute warm up on the treadmill, bike, elliptical or your choice piece of equipment.

Next work on your balance.  Stand on one leg for as long as you can hold it.  Repeat two more times.  Too easy, do it on a balance disc or BOSU ball.

Now to the workout.  Yes it looks rather short, but you should focus on perfect form, challenging weight and clipping along at a quicker pace.  Keep moving!

Day 1 (Push)

  • Goblet Squat – 4 sets, 6 reps
  • Dumbbell Incline Press – 4 sets, 6 reps
  • Dumbbell Shoulder Press – 4 sets, 6 reps
  • Dips – 3 sets, 20 reps

Day 2 (Pull)

  • Single-arm Dumbbell Deadlift – 4 sets, 6 reps
  • Kneeling Lat Pulldown – 4 sets, 6 reps
  • Dumbbell Shrugs – 4 sets, 6 reps
  • Dumbbell bicep curls – 4 sets, 6 reps

Day 3 (Push)

  • Overhead Dumbbell Squat –  4 sets, 6 reps
  • Exercise Ball Dumbbell Press –  4 sets, 6 reps
  • Military Press Machine – 4 sets, 6 reps
  • Alternating Dumbbell Lying Triceps Extension – 4 sets, 6 reps

Day 4 (Pull)

  • Hip Raise with Band – 3 sets, 8 reps
  • Underhand Grip Cable Row – 4 sets, 6 reps
  • Dumbbell Lateral Raise –  4 sets, 6 reps
  • Chin Ups – 3 sets, each to failure

I follow each push/pull workout with a 20 minute boxing conditioning workout. Pick any activity that will get your heart rate up and go at it for 20 minutes.  Box, run, bike, briskly walk, HIIT treadmill run, sprints, kickbox…just get your body moving.

Now end your session with some static stretching and get on with the rest of your day.


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