zakruti.com » Sport, fitness, workout » Jeff Cavalier

Home Pull-Up - Push-Up Workout (ALL LEVELS)

video description

Rating: 4.0; Vote: 1

up and a push-up and deliver incredible results. In this video, I-m going to show you how to use these two popular bodyweight exercises in your home to build muscle and make gains despite not working out in the gym. From the individual challenge of completing the first part within one minute to the entire home workout that will take you just a little over a half hour, this one will be tough but worth it. We start by determining how many pullups you can perform within a single set to failure. The number of pushups you can do is not necessarily factored in, given that the pull-up is going to be the limiting exercise and if you can do a certain number of reps on that then you will be able to get that many on pushups too. If you can perform more than 15 pullups in a single set to failure then you will be performing the hardest version of this workout. You will start by doing 20 reps each of pullups and pushups within a one minute time period. The best advice I can give you is not to try and do all the reps of pull-ups at once. Instead, break it into a two thirds one third split. Here I wound up doing 15 pullups then I dropped down to perform all 20 reps of pullups. I jumped up to the bar again to finish out my final 5 reps and even had 5 seconds or so to spare. If you can do between 10 and 15 pullups in a single set to failure then you will be performing 15 pull-ups and 20 push-ups in the first minute. Those whose max is between 5 and 10 will have a choice to do either 10 pullups and 20 pushups in the first minute or 20 inverted rows and 20 pushups. Finally, even if you can-t do more than 5 pullups in a single set you will have something to do as well. Here the goal would be to perform 15 inverted rows and 15 pushups, this time from your knees instead. That being said, regardless which level you start at this pullup and pushup workout is just getting started. From here you want to rest 1 minute and then aim to complete the two exercises within a minute again, this time however knocking off two reps of each. So if you started with 20 and 20 then you will be attempting to get 18 and 18 of each within the third minute of the workout. You continue to progress through the workout, working for a minute and dropping two reps of each off each time, and resting one minute between rounds. After you get to 10 of each exercise you are half way done. You now have to start working your way back up to your top number again. Before you think that this is impossible, there is some relief coming your way. This time, your rest periods are 2 minutes in length and the time that you have to perform all of the reps increases from 1 minute to 2. The goal is to be able to get back up to the original number of push-ups and pull-ups you started with in the first minute (20 and 20 in my case) and have them completed within that final 2 minute time period. This is definitely not easy but it is possible. Even if you can-t do this right now, remember you may start at a lower level and progress up as your strength in the two home exercises increases. You can even start at a higher level and drop down to one of the easier levels if you must in order to complete the entire workout. Give this home pullup and pushup workout a try and let me know how you do. Can you last the entire 33 minutes? Also, if you are looking for a complete home workout that uses absolutely no equipment at all, be sure to head to athleanx. com at the link below to
Date: 2022-04-22

← 29 Home Exercise Hacks (TOTAL BODY)

NEVER DO HOME WORKOUTS LIKE THIS! - 10 Most Common Mistakes →

Related videos

The Most EFFECTIVE Way to Get Abs in 2026

• Jeff Cavalier

The ONLY 2 Dumbbell Lat Exercises You Need (NO, SERIOUSLY)

• Jeff Cavalier

How to Perform Reps for Most Muscle Growth

• Jeff Cavalier

Science-Backed Peptides: More Muscle, Dream-Level Sleep, Laser Focus

• Ryan Humiston

Every Supplement Brand Just Got Put on Notice!

• Ryan Humiston

I Spent $40, 000 To Prove Them Wrong (My NEW Study)

• Jeremy Ethier

Comments and reviews: 10

Eric
I have 3 issues with this workout.
1. I can do 20 pull-ups (at least, and then do the 20 pushups. But a minute rest after that is not enough; my subsequent pull-up count drops dramatically.
2. This might relate to the above; fitting 20 and 20 into a minute without compromising form isn-t possible. Is it assumed you-re compromising form just to go faster?
3. Overall, I can-t do this workout due to something I discovered awhile back: quickly alternating sets of pull-ups and pushups quickly makes me motion sick. I-m easily motion sick in vehicles, so it-s not something out of the blue. Actually, my go-to workout for many years has been different versions of alternating pull-ups and dips, which does not make me motion sick; but any time I-ve tried to replace the dips in this workout with pushups, I quickly got sick.
reply

Andrew
I-m a big fan of Jeff and his work, but this workout just seems impossible for me. By the 2nd set, I-m maxed out and can-t even get close to the pull up goal in the 2nd set.
Example: I can normally do about 12-13 pull-ups in a row with effort. Here-s what happens.
1st set: 10 pull, 20 push no problem, 5 pull
2nd set: 5 pull, 18 push easily, 1 pull. rest but maxed out and can barely even get 1 more before the end of the minute. essentially FAILing the workout here.
Maybe there-s something different about my physiology? Am I doing something wrong or missing something here? Should I be downgrading to the lower level despite my baseline pull-up performance?
It-d be nice to see Jeff or Jessie complete the workout so that I know it-s possible.
reply

Actor
I watched the video once and didn-t remember all the reps and sets demonstrated lol. I got a different result-as I-m in the 10-15 pullup range, I thought I should tone down the number of pull-ups in every set all the way down to 2, so it was 14 to start with, 12 to 10 till 2 before I bumped it up to 8, the next set I couldn-t do 10 but only 6 and half and another half(still counted it as 6. Push-up for every set is 20, all 11 sets. 80 pull-ups and 220 push-ups. Not too bad. I used 25 minutes, long but it-s a challenging exercise, I think I stand a chance to get to Jeff-s standard soon
reply

Alex
Jeff would you say that ir's true or not rhat -All -back- work should move the scapula through it's entire range of movement, from full adduction to full abduction. If you start the exercise with the little finger higher than the thumb. It makes it easier to get into full abduction position. That's why the pull-up bar should be turned up on the outside not turned down. -
reply

ATHLEAN-X-
-NEW -FAST ACTION- Q&A- - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video-s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
reply

MES
I just did the workout. Didn't feel this much pump is a long time!
I didn't think I would be able to do all the pull-ups(started from 12 pull-ups/20 push-ups, but Jeff was right: )
In my last round(last 2 minutes) I divided my pull-ups into 3 parts and push-up 2 parts, and even was a few seconds late.
Exciting workout!
reply

Earl
Did the workout at 15 pull-ups. I thought I was not going to get through it after the first 3 sets but I feel like if you push through the first half, the second half with the rests really allows time for adequate recovery. This is one you just fight through but its definitely possible- coming from someone 230 pounds btw.
reply

TJRy12921
Even pull ups and push ups seems way too uneven; it's basically a pull-up workout with a few sprinkled pushups.
It's easier to remember, but would probably be better if it was something like 1. 5 push ups per pull ups. So something like:
16 / 25
14 / 22
12 / 19
10 / 16
8 / 13
Then go back up
reply

Tube
Please answer is this workout correct.
.
Monday- Chest, Triceps, forearm(pushups)
Tuesday- Back, Biceps, abs(pull-ups)
Wednesday- Legs, Shoulders.
Thursday- Chest, Triceps, abs(pushups)
Friday- Back, Biceps, forearm(pull-ups)
Saturday- Legs, Shoulders, abs.
Sunday- Rest.
reply

TwiceBreakRhino
Wait but isnt this bad because once you get past a certain rep range you start to train endurance and dont the short rests limit muscle strengthening? I've been told 15 reps and over trains endurance plus a recommended 3 minute rest should be applied for the same reason
reply

Add a review, comment