4 day 45 min Push / Pull Circuit Workout

By Myworkouts

	Intermediate (2-3 years)
	45 minutes/day \| 4 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body
	Handle Resistance Bands, Loop Bands, Bodyweight, 2 x Dumbbell, Mini Loop Bands Show More

Average Exertion

Average Cardio Intensity

This is a 4 day Push / Pull workout in Circuit training fashion to help you move through your workout and break a sweat!

Since this workout repeats Push and Pull twice in the week, we break out which days just focus on upper body and which do upper and lower body.

In the 1st part of the week:

The Push Day works both Upper Body and Lower Body Push muscles
The Pull Day works just the Upper Body Pull Muscles

In the 2nd part of the week:

The Push Day works just the Upper Body Push muscles
The Pull Day works both Upper Body and Lower Body Pull Muscles.

Description

Week 1 Overview

Day 1:

Push

Day 2:

Pull

Day 3:

Rest

Day 4:

Push

Day 5:

Pull

Day 6:

Rest

Day 7:

Rest

Day 1 - Push

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Push day for Upper & Lower Muscles.

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Resistance Band Squat to Shoulder Press	4 rounds	30s	10s
1B.Resistance Band Alternating Sides Front Raise	4 rounds	30s	10s
1C.Band Glute Kickback	4 rounds	30s	10s
1D.Chest And Front Of Shoulder Stretch	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.External Rotation with Band See Exercise Notes	4 rounds	30s	10s
2B.Banded Front Squat	4 rounds	30s	10s
2C.Dead Stop Push Up	4 rounds	30s	10s
2D.Standing Elevated Quad Stretch	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Banded Tricep Extension	4 rounds	30s	10s
3B.Low Banded Standing Chest Flys	4 rounds	30s	10s
3C.Glute Bridge	4 rounds	30s	10s
3D.Kneeling Superman See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Bodyweight Squats with Band	4 rounds	30s	10s
4B.Banded One-Arm Chest Press See Exercise Notes	4 rounds	30s	10s
4C.Rear Delt Press Up	4 rounds	30s	10s
4D.Seated Glute Stretch	4 rounds	30s	10s

Day 2 - Pull

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Pull Day for just Upper Muscles.

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Bent Over Row with Resistance Bands	4 rounds	30s	10s
1B.Kneeling Concentration Curl with Resistance Band See Exercise Notes	4 rounds	30s	10s
1C.Straight Arm Pulldown with Resistance Band	4 rounds	30s	10s
1D.Cat Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Banded Squat Row	4 rounds	30s	10s
2B.Plank With Banded Row See Exercise Notes	4 rounds	30s	10s
2C.Resistance Band Deadlift to Row	4 rounds	30s	10s
2D.Kneeling Spine Wave See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Standing Shoulder W with Resistance Band	4 rounds	30s	10s
3B.Resistance Band Hammer Curl	4 rounds	30s	10s
3C.Snow Angel	4 rounds	30s	10s
3D.Floor Lat Stretch See Exercise Notes	4 rounds	30s	10s

Day 4 - Push

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Push day for just Upper Muscles.

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Single-Arm Standing Chest Press (with Band) See Exercise Notes	4 rounds	30s	10s
1B.Lateral Raise - With Bands	4 rounds	30s	10s
1C.Resistance Band Tricep Kickback	4 rounds	30s	10s
1D.Static Pectorals Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Resistance Band Squat to Shoulder Press	4 rounds	30s	10s
2B.Standing Overhead Low Band Tricep Extension	4 rounds	30s	10s
2C.Push Up with Knee Drive	4 rounds	30s	10s
2D.Hip Stretch With Twist See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Lying Tricep Extension with Resistance Band	4 rounds	30s	10s
3B.Cross Over - With Bands	4 rounds	30s	10s
3C.Pike Push-up to Shoulder Taps	4 rounds	30s	10s
3D.Shoulder Stretch (Cross Body) See Exercise Notes	4 rounds	30s	10s

Day 5 - Pull

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Pull day Upper & Lower Body

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Resistance Band Deadlifts	4 rounds	30s	10s
1B.3 Way Band Curl	4 rounds	30s	10s
1C.Resistance Band Bicep Curl	4 rounds	30s	10s
1D.Bent Over Reach to Sky See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Resistance Band Bent Over Lateral Raise	4 rounds	30s	10s
2B.Band-assisted Inverse Leg Curl	4 rounds	30s	10s
2C.Split Stance Band Row	4 rounds	30s	10s
2D.Standing Behind-the-Back Bicep Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Romanian Dumbbell Deadlift with Band	4 rounds	30s	10s
3B.Resistance Band Isometric Bicep Curl See Exercise Notes	4 rounds	30s	10s
3C.Banded Bear Rows	4 rounds	30s	10s
3D.Back (Lower) Curl See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Lat Pulldown with Resistance Band	4 rounds	30s	10s
4B.Banded Upright Row	4 rounds	30s	10s
4C.Lat Pulldown with Resistance Band	4 rounds	30s	10s
4D.Cobra to Pike See Exercise Notes	4 rounds	30s	10s

Date Created: 2/20/2022, UTC

Last Updated: 2/21/2022, UTC

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