Push/Pull Ascending Rep Workout

Hi Friends!  It’s late, I actually went out tonight and played trivia!  A very unusual event for me especially on weeks when my husband is traveling.  I’m usually that person who just curls up on the couch with my pup and The Office on constant repeat.  But I’ve been challenging my introverted ways a little more lately and pushing myself towards the uncomfortable in all aspects of my life.  It’s so easy to just stay in my bubble, but that seems to lead to a very isolated life sometimes.

Anyway, even though it’s late, I wanted to share with you a really simple workout I did today that left my arms burning but proved to be the perfect recipe for what my body needed today.

The set up is simple, 4 exercises:

  • Pull-up (I did assisted with a band)
  • Pushup (I also used a little band assistance on this so I could go from my feet)
  • 15 Kettlebell Swings
  • 5 Reachbacks R/L

Easy right?  Well, you’re going to do 10 rounds of these exercises but the trick is that you will be increasing your pull-up and pushup reps each round starting with 1 in the first cycle and adding a rep to each cycle after that.  So your final round you will be doing 10 pull-ups and 10 pushups.

When it’s all said and done, you will have completed 55 Pushups and Pull-ups!

And just a quick note on technique, I have learned from Meghan Calloway (author of the Ultimate Pull-up Program), that when you use band assistance, your form needs to be perfect.  It definitely makes a difference to take some time and focus on each rep making sure you get every ounce of awesome from it.  I added the reach backs into this workout because as I’ve talked about the past few days, I’m lacking in my torso rotation department right now.  So if I’m going to tackle a workout that is mostly in the sagittal plane, I always add a rotational supplement as a recovery exercise.



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