These push and pull workouts will enhance your performance, both in sports and in daily 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.
In weeks five to eight, the second circuit can be progressed by doing 12 reps on the first set, 10 reps on the second set, eight reps on the third set, and six reps on the fourth set. This progression will allow for more weight to be used in each set. More weight used means more strength, muscle gain, and fat loss.
Regarding what weight to use to start, experiment using no more than 25-pound dumbbells and 8-kilogram to 10-kilogram kettlebells.
These workouts are for people with intermediate to advanced fitness experience.
