Looking to build upper body and core strength with a beginner-friendly push-pull workout? Coach Grace will guide you through fundamental exercises designed to develop key calisthenics skills like the planche, front lever, and muscle-up. This routine is perfect for those starting their journey in bodyweight training.
Workout Overview
This session focuses on push-pull strength, targeting muscles needed for advanced calisthenics movements. Follow along as Coach Grace demonstrates modifications for beginners to ensure safe and effective progress.
Warm-Up (Essential for Injury Prevention)
30 sec – Arm Circles
30 sec – Wrist Circles
30 sec – Shoulder Rotations
10 reps – Scapular Push-Ups
Workout Routine
3 Rounds:
30 sec – Forearm Plank (Engages core and shoulders)
10 reps – Push-Ups (Modify on knees or incline as needed)
10 reps – Bench Dips (Strengthens triceps and shoulders)
10 reps – Ring Rows (Improves pulling strength and grip)
Cool Down & Stretch (1-3 Sets)
30-60 sec – Shoulder Stretch
30-60 sec – Chest Stretch
Why This Workout Works
By incorporating both pushing and pulling movements, this workout creates a balanced approach to upper body strength. You’ll activate major muscle groups, improve endurance, and build the foundation for more advanced skills over time.
Maximize Your Results
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