This workout is suitable for people with good physical fitness. Different types of pull-ups will pump the muscles of the back and biceps, push-ups will work the chest, triceps and shoulders, and unilateral movements on the legs will properly load the hips.
At the same time, due to the alternation of exercises, you do not have to rest for a long time between sets.
How to do the workout
The complex consists of the following exercises:
- Close-grip pull-ups – 10 reps.
- Push-ups from the floor – 20 reps.
- Lunges – 30 reps (15 per leg).
- Shoulder width pull-ups – 8 reps.
- Push-ups on the uneven bars – 16 repetitions.
- Bulgarian split squats – 24 reps (12 per leg)
- Wide grip pull-ups – 6 reps.
- Push-ups – 10 reps.
- Pistols – 20 reps (10 per leg)
Perform movements in a row, resting between them for 60-90 seconds. Then rest for 2-3 minutes and start again. Make three circles.
How to do exercises
Pull-ups with a narrow reverse grip
Grasp the bar with a reverse grip – one palm should fit between your hands. During pull-ups, make sure that the body remains even and tense, do not relax at the bottom point.
Push up until your chest touches the floor, or at least to a right angle between your shoulders and elbows. Don’t spread your elbows out to the sides, keep them close to your body. And watch the position of the back: the lower back should not fall down.
Keep your back straight as you lunge. Watch the knee in front of the standing leg – it should not turn inward during the lift.
Pull-ups with a direct grip at shoulder width
Make sure that the shoulders do not rise to the ears during the pull-up. You can leave your legs straight or bend at the knees and cross.
Push-ups on the uneven bars
Straighten and lower your shoulders, move down until your shoulders are parallel with the bars.
Bulgarian split squats
Check that at the bottom the thigh of the working leg is parallel to the ground. Do not turn your knee inward. Slightly tilt the body forward with a straight back.
Wide grip pull-ups
Try to reach the bar with your chest. Don’t relax at the bottom of the movement – keep your shoulder blades down.
Stand upright and place your feet on a stable platform, such as the bar. Move closer so that your arms and body are vertical and in line. Perform push-ups in this position, dropping almost to touch the floor.
Perform squats on one leg, stretching the other forward. Make sure that the knee of the working leg does not wrap inward during the lift. You can alternate sides every other time or do 5 repetitions with one leg first, and then with the other.
Write how you workout. Did you break any approaches?
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