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Push & Pull Fundamentals

Build a solid upper body foundation with this beginner-friendly session! You'll work through pushing and pulling movements that strengthen your chest, back, and shoulders while dialing in your form — setting you up for bigger gains in the weeks ahead.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Cat-Cow

1 set × 45s

Serratus Wall Slide

2 sets × 10 reps, 10 reps

Main Workout

Push-Up

3 sets × 10 reps, 10 reps, 10 reps

Pike Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Superman Hold

3 sets × 10 reps, 10 reps, 10 reps

Dip (Triceps)

2 sets × 10 reps, 10 reps

Reverse Snow Angel

2 sets × 12 reps, 12 reps

Plank (Shoulder Tap)

2 sets × 12 reps, 12 reps

Cool Down

Child's Pose

1 set × 45s

Chest Doorway Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s