Staying fit and healthy is essential for everyone, but sometimes getting to the gym can be challenging. Occasionally, I find myself occupied with tasks, and when I am ready to workout I realise the gym closes in 15 minutes. Whether you're short on time, on a tight budget, or prefer to work out in the comfort of your home, a bodyweight push-pull workout is a great option. This workout is designed to help you build upper body strength using only your body weight, making it an excellent choice for anyone who can't attend the gym. Let's take a look at how to do it.
Warm-Up
Before you start any workout, it's essential to warm up properly. A good warm-up will help prepare your muscles for exercise and reduce the risk of injury. Start with 5-10 minutes of light cardio for this workout to increase your heart rate. You can do jumping jacks, high knees, or jog in place. Then, do some dynamic stretching to loosen up your muscles. Focus on your shoulders, chest, and back.
Push Exercises
Push exercises work your chest, shoulders, and triceps. They're essential for building upper body strength and stability. Here are three push exercises you can do at home:
- Push-Ups - Start in a plank position with your hands shoulder-width apart. Lower yourself until your chest touches the ground, then push yourself back to the starting position. Do as many reps as you can.
- Pike Push-Ups - Start in a downward dog position with your hands shoulder-width apart and your feet hip-width apart. Lower your head towards the ground, then push yourself back to the starting position.
- Dips - Sit on a chair or bench with your hands gripping the edge. Walk your feet before you and lower yourself until your elbows are at a 90-degree angle. Push yourself back up to the starting position.
Pull Exercises
Pull exercises work your back, biceps, and forearms. They're essential for building upper body strength and posture. Here are three pull exercises you can do at home:
- Pull-Ups - If you have a pull-up bar, great! If not, you can use a sturdy door frame or tree branch. Grab the bar with your palms facing away, then pull yourself up until your chin is above the bar. Lower yourself back down to the starting position.
- Inverted Rows - Lie on your back under a sturdy table or bar. Grab onto the bar with your palms facing towards you, then pull yourself up until your chest touches the bar. Lower yourself back down to the starting position.
- Chin-Ups - Grab onto the bar with your palms facing towards you, then pull yourself up until your chin is above the bar. Lower yourself back down to the starting position.
Cooldown
After your workout, you must cool down and stretch your muscles. Do some light cardio to bring your heart rate down, then do some static stretching to help your muscles recover.
Conclusion
A bodyweight push-pull workout is an excellent option for anyone who can't attend the gym. It's a challenging and effective way to build upper body strength using only your body weight. Remember to warm up properly before you start, focus on good form, and cool down and stretch after your workout. With a bit of time and effort, you can get a great workout in your home.