Welcome to the 21-day Push-Pull Challenge! We developed this workout in response to numerous requests from our Teammates who purchased the Perfect Pushup, Perfect Pullup, and Perfect Dip Bar, OR the Perfect Multi-Gym, and wanted to know what next?
The Perfect Multi-Gym can be used for pushups, pullups, situps and dips
By now you should have tested your one set max for pullups, pushups, regular dips, ab rippers, and regular squats. If you haven’t, test them today, and start the 21-day challenge tomorrow.
21-Day Push-Pull-Dip Challenge Instructions: You will be alternating complete upper body strength days with lower body & cardio days. The workouts indicate the number of two minute drills you will perform per each exercise. (eg. 1 – regular pushup means one two-minute drill of regular pushups). Refer to the charts provided to look up the two-minute drill per your one-set max for each exercise. For Cardio workouts, refer to the Charts page for sample Cardio workouts, or select your own cardiovascular workout for the time indicated.
Retest your one set max on Day 21, then check back for more.
Workout
Day 1:
15 min cardio: run
1 squat regular
1 lunge
1 ab ripper
1 leg bridge
How to perform a Leg Bridge:
- Begin by lying on floor with knees bent, feet flat, toes pointing straight ahead and arms at sides.
- Pull navel towards the spine and squeeze glutes to activate core.
- Lift hips off ground forming a straight line from knees to shoulders.
- Hold for one count then slowly return back to floor. Repeat.
Starting position of a leg bridge
Up position of a leg bridge
Day 2:
1 pushup regular
1 pullup
1 tricep dip
1 ab ripper oblique
1 leg bridge
Day 3:
15 min cardio: cycle indoor
1 squat wide
1 lunge
1 ab ripper
1 leg bridge
Day 4:
1 pushup close
1 australian pullup
1 standing row
1 preacher extension
1 ab ripper oblique
1 leg bridge
Day 5:
15 min cardio: interval 1
1 squat regular
1 lunge
1 ab ripper
1 leg bridge
Day 6:
1 pushup regular
1 pushup wide
1 prisoner pullup
1 tricep dip
1 ab ripper oblique
1 leg bridge
Day 7:
Rest
Tags: perfect pushup, pull up, push up