Push It


by Amanda Fitzpatrick, ACSM-CPT, ACE-GFI

(Part 1 of 2: Pull workout next week)

To avoid over-stressing the body from training the same muscle groups every day, one option is to split your workouts into a Push/Pull routine. This gives you the ability to focus more on targeting specific muscle groups and will allow you to train more frequently! By doing this routine of alternating days of Push and Pull exercises, you’re going to be able to train harder, see more muscular gain and burn more calories! You can train Push/Pull days back to back without overtraining since they work completely different muscle groups!

Any movement where you’re pushing weight (or the ground, i.e. squats/lunges) away from you is considered a push exercise. Below are push exercises that target your chest, shoulders, triceps, and lower body.

10 Push-ups

12 Dumbbell Chest Presses

30 Second Medicine Ball Toss 

Repeat this set for a total of 3-4 times


12 Goblet Squats

20 Bulgarian Split Squats (10 on each leg)

30 Second Box/Sled Pushes

Repeat this set for a total of 3-4 times


12 Dumbbell Overhead Presses

20 Landmine Single Arm presses (10 on each arm)

10 Bar Skull Crushers

Repeat this set for a total of 3-4 times

Follow Us