Push, Pull, Squat Circuit

A Simple Workout – WOW 4-29-17

OK I saw this on Flakebook or somewhere and gave it a shot on Friday.

Here’s the set up:

3 exercises Push Ups, Body Weight Squats and Pull Ups

done in a circuit, descending ladder format like this:

Push Ups – 10 reps followed by

Squats – 20 reps followed by

Pull Ups – 5 reps followed by a short rest of 10 to 15 seconds.

Then on to round 2:

Push Ups – 5 reps followed by

Squats – 15 reps followed by

Pull Ups – 3 reps followed by a short rest of 10 to 15 seconds.

Then on to round 3:

Push Ups – 3 reps followed by

Squats – 10 reps followed by

Pull Ups – 1 rep followed by a longer rest of 3 minutes or so.

That’s one circuit. I did three total.

On the last circuit, I added in the Push Up Pauses and Negative Reps (see explanation here)

and Isometric Holds on the last squat of every round (just pause in the bottom position for 20 seconds or so)

and Dead Hangs after the pull ups.

This made Round 3 significantly harder that the first two rounds. I was gassed and couldn’t maintain the short rest period between rounds.

A pretty good workout for less than 25 minutes in the gym.

Can’t do a Pull Up?

If you can’t do a pull up (and many can’t so don’t beat yourself up), try negatives. They work great.

See video here.

Comments?

What do you think? How could you make this workout better? Comment below.

About the Author Mark Fickler

Mark aka The Old Spartan and Over-50 Fitness Savior is a 61 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark works with Active Boomers wanting to squeeze back into their college jeans using his signature Spartan Method system.

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