Weekly Workout: Back to Basics

Pushup exercise in the gym.

Sometimes you need a reset workout: a standard workout that you can fall back on when you have no idea what else to do. For calisthenics-based workouts, a good resent might be a pyramid workout  – a total classic!

For weight training and PT combinations, what you want and what you need may be two different things. Here is a workout that mixes the upper body into a circuit that will balance out the upper and lower (front and back) of the torso. 

Here's a complete upper body workout mix:

Push / Pull / Core

  • Warmup with jumping jacks, pushups, light stretch
  • Repeat 10 times
  • Jumping jacks 10
  • Toe touch – walk yourself into pushup position
  • Pushups – 10
  • Reverse pushups 10 (lift hands off the floor in the down position – flexing upper back and stretching chest)

Repeat 4-5 times (depending on your ability)

  • Bench Press 5-10 reps (moderate weight)
  • Pushups – immediately following (it won't take many to fail) limit 10-15
  • Birds – 20 (in down pushups position – lift arms off the floor like a bird flaps his wings)
  • Arm Haulers 20 (horizontal jumping jack motion / keep legs still – only move arms)
  • Abs of choice 25 (crunch, situps, flutterkicks, etc)

Repeat 4-5 times

  • Pullups max
  • Pulldowns 10-15
  • Rows 10-15 (Db, barbell, or machine rows)
  • Plank pose 1 min

This is a 30-45 minute workout you can add cardio sets in between supersets if you wish to lengthen it to over an hour or do more sets if you are capable of performing good technique after 4-5 sets.

Enjoy the Push – Pull – Core.  It's great for upper-body day guessing.

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Fitness Stew Smith Workouts
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