Fitness Tip #3: Push & Pull For Balance

If you attend my morning boot camp, you have probably figured out I have a pattern to our workouts. Typically, we do a pushing movement followed by a pulling movement and then an intense cardiovascular activity. What does that mean?
Here is an example:

Circuit #1:
1. Body Weight Squats or DB Squats depending on level (Pushing Movement)
2. DB Plank Rows (Pulling Movement)
3. Sprints (Cardiovascular)

REST

Circuit #2:
1. Stability Ball Hip Extension or Leg Curl depending on level (Pulling Movement)
2. Push Ups (Pushing Movement)
3. Burpees

Rest

I set up the workouts so we do both a pushing and pulling movement for lower body as well as upper body. Working both planes of motion encourages a total body workout. I provide a good template for the workout but I expect my ladies to stay on top of the weights they bring to class. They are accountable for their weight selection. If the workout was a bit easy, then it's time to invest in a few more dumbbells. No one should be still bringing the same weights they started with 8 weeks ago.


Lower and Upper Pushing Movements we incorporate:
Squats
Sumo Squats
Jump Squats
Single Leg Squats
Split Squats
Rear Foot Elevated Split Squats
Lunges
Reverse Lunges
Transverse Lunges
Lateral Lunges
Step Ups
Ball Hip Extension

Push Ups
DB Push Press
DB Shoulder Press
Dips
DB Bench Press



Lower and Upper Pulling Movements we incorporate:
Stability Ball Leg Curl/Single Leg Curl
DB RDL
Single Leg RDL

Chin Ups
DB Plank Rows
DB Rows
Band Rows


Cardiovascular Exercises to name a few:
Sprints, Line Touches
Hill Sprints
Burpees
DB Thrusters
Mountain Climbers
High Knees
Butt Kicks
Prone Toe Touch
Bench Toe Taps
Sled Push
Ropes
Kettlebell Swings
Med Ball Slams


I know I have missed a few exercises but this gives you an idea of all the movements we perform. With the right program, a great workout can be achieved outside!