Push-Up Workout
One exercise that many people often forget about adding to their circuit training workout routine but one that will yield quite positive results is the push-up.
Push-ups are ideal for anyone who wants to be doing their workouts in the comfort of their own homes since you require no equipment to do it and don’t even need to add weight to advance it. There are plenty of push-up variations that can be done to challenge your muscles more and even work the abdominal core to a very large extent.
Because of this, if you combine push-ups will pull-ups for an upper body workout, you’ll literally target pretty much every muscle in the entire upper body.
Designing a circuit training workout that utilizes just push-ups and pull-ups isn’t that difficult either. There are many different ways you can set it up and can be based on what your primary goal set is.
If you’re looking to burn fat, you’ll want to do the exercises back to back in a superset fashion to boost your overall calorie burn and really get the body’s metabolic rate up higher while if you want to build strength, you’ll be looking to do some of the more advanced variations and take your time between sets so that you can fully recover and give 100% full effort in the next set you do.
Let’s look at a sample push-up workout to get you started.
The Design
For the design of this workout in particular you’re going to perform one exercise for one minute straight. Your goal is to perform as many reps, using proper form, as you can until that minute is up. If you find yourself growing tired halfway through, the minute, stop and rest for however long you feel you need to. Then pick up again and continue on until the minute is complete.
Don’t be too alarmed if at first you find that you’re hardly getting close to that one minute mark. Doing one minute straight of either push-ups or pull-ups is a very difficult thing and it’s going to take some practice and hard work to get right.
Here’s your sample workout.
Knee Push-Ups
Wide Grip Pull-Ups
Rest
Standard Push-Ups
Regular Grip Pull-Ups
Rest
Triangle Push-Ups
Close-Grip Pull-Ups
Rest
Staggared Push-Ups
Reverse Grip Pull-Ups
Once you can comfortably make it through this workout once, you’ll want to either consider adding some more advanced variations to the mix or cycle through it a second time to push those muscles even harder.
Do you have any push-up variations that you add to your workout that you’d like to share?
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