4-Day, Push-Pull Workout for Strength, Endurance, and More (Part 2 of 4)

BY Marc Miller TIMESeptember 13, 2016 PRINT

These push and pull workouts will enhance your performance, both in sports and in real life. They will help build total body strength, power, and endurance, and facilitate fat loss.

The opposition of push and pull in combination with the explosive, rotational, and bridging moves will work your whole body in a functional type of way, so chasing after kids or running up and down the subway steps will be easier.

The circuits are also designed to get your blood flowing between your upper and lower body, which helps drive metabolism and calorie burn.

There are two circuits per workout. Perform each circuit four times with a 45-second rest between each exercise.

These workouts are for people with intermediate to advanced fitness experience.

(Infographic by Inga Longauerova/Epoch Times; Photo by Benjamin Chasteen/Epoch Times)

Circuit 1

Kettle Bell Swings

  • Hold the kettle bell with two hands and lower to the power position.
  • Your shoulders should be forward, hips back, and arms in contact with your inner thighs.
  • Swing the kettle bell using your hip extension to drive the weight up. At the highest point of the swing, the weight will feel weightless.
  • Let the kettle bell fall back to the starting position and repeat using the momentum of the first swing to drive the next repetition up.
  • Do 10 to 15 reps, with a 45-second rest between exercises.

Barbell Torque

  • Place an Olympic barbell on a 45-pound plate in a wall corner, or use a landmine. 

  • Place a weight (if you want more weight) on the end of the bar and hold it up at arms length.
  • Stand with feet a little wider than shoulder width and lean slightly forward into the weight.
  • Rotate to the right as you start to lower the bar down to your thigh.
  • Both feet will pivot with the weight and shoulders should follow your hands.
  • Forcefully raise the weight back up and over to the other side and repeat.
  • Do four sets of 10, with a 45-second rest between exercises.

Renegade Row Pushups

  • Get into a pushup position while holding a pair of dumbbells.
  • Keep your feet slightly wider than shoulder width apart.
  • Keeping your body straight and without too much movement, row one of the dumbbells up until it touches your rib cage.
  • Lower it back down, trying to touch it as gently as possible to the floor.
  • Repeat with the other dumbbell.
  • Then perform a strict pushup. That’s one rep.
  • Do four sets of 10 to each side, with a 45-second rest between exercises.

Circuit 2


  • Using a supinated grip (palms facing your body) with your hands closer together than shoulder width, start in a complete hanging position under a fixed bar.
  • Drive your elbows down and back to raise your body until your chin is above the bar.
  • Do four sets of 10, with a 45-second rest between exercises.

Medicine Ball Slam

  • Stand holding a medicine ball over your head.
  • As hard as possible, throw the ball down onto the ground or at a wall, emphasizing the extension motion of your shoulders.
  • Pick the ball up and repeat.
  • Do four sets of 10, with a 45-second rest between exercises.

Trap Bar Deadlifts

  • Start with the trap bar (or two dumbbells) on the ground. While using a trap bar, your grip should be neutral or palms should face in toward your body.
  • Holding the bar firmly, set your torso tall and forcefully drive your feet into the ground.
  • Extend your knees and hips until you reach a standing position.
  • Do four sets of 10, with a 45-second rest between exercises.

One-Arm Standing Cable Row

  • Grasp a straight handle on a cable machine.
  • With feet shoulder width apart, knees slightly bent, and abs tight, pull the weight toward you until the handle contacts your rib cage
  • Extend the weight back until your arm is completely extended.
  • Do four sets of 10 per side, with a 45-second rest between exercises.

Marc Miller is a New York state-licensed physical education instructor and a certified strength and conditioning specialist. He has a master’s degree in physical education, biomechanics, and sport sciences. He is currently accepting new clients for training at their location of choice or at Independent Training Spot, located in the Flatiron District.


Marc Miller
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