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My Push-Pull Workouts

  • 5-Minute Upper Body Workouts

  • High Intensity Burst Training

  • Try a set of 100's, 70's or start with 30's


The 5-Minute (Push/Pull) Upper Body Workout



Perform as many Push-ups and Pull-ups as you can in 5 to 10 Minutes


High Intensity, Burst Training

…short, intense exercise to activate the anaerobic, fast twitch muscle fibers trigger a greater surge of growth hormones and testosterone


     Try a set of 100's, 70's or 30' them in whatever amount of time it takes.


    The 5-10 Minute Aerobic and Upper Body Workout (Push/Pull & Step)



    5-15 Minute Workout (Push/Pull & Squat/Lunge)



    The 5 Minute Abs and Upper Body Workout



    Can I do P90X If I can't do Pull-ups?  Yes, replace pull-ups with 'inverted' pull-ups!


    Try a set of 100′s…70′s..or..30′s


    • Perform 100, 70 or 30 push-ups and pull-ups

    • Your level of fitness will dictate how many you can do

    • It doesn’t have to be 100′s.  It could be 50 or 200′s…you decide


    The Plan:

    1. Take as many sets as needed to reach that targeted number

    2. It may take 3 or up to 7 sets to reach 100 or 30 push-ups or pull-ups.

    3. The number of sets doesn’t matter…the goal is to reach your number


    • Alternate back and forth between push-ups and pull-ups

    • Break it down into several sets

    • Rest however long you want between sets, but the goal is to do as many pushups and pullups in 5 or 10 minutes


    Option 1:

    Performing the same number of reps for each set
    You choice either 5, 7, 10 or 15 repetitions per set
    It’s OK to adjust the length of rest between sets, but the goal is to perform as many reps as possible in 5 minutes


    Option 2:

    Perform a descending number of reps for each set
    For example…Your first set could be 15 reps of push-ups and 15 pull-ups (PnP) …the next set of PnP are sets of 12 reps…the next set 9…than 6 and so on
    You decide how many reps you can do and decrease the number for those 5 minutes



    Combine the Work Horse™ to Your Aerobic Workout

    • If you jog, bike, dance or use aerobic videos

    • Use Your Work Horse Fitness Trainer™ before, after or in the middle or your aerobic activity

    • Sculpt the physique you want in as little as 5 or 10 minutes


    The Work Horse Fitness Trainer™ is that easy to use
    …all you have to do is use it!