Never Released Before Secret Workout

Who Wants To Do A Pull-up ?

Circuit Style Workout

One of the most common goals among my female clients is the ability to do a pull-up and a push-up.  This workout will help you get there by modifying the exercises to help build the musculature and strength to do a proper pull-up and push-up.


Do one set of exercise 1 and then one set of exercise 2. Do that 25 times or for 25 rounds. Rest 5 minutes. Then do one set of exercise 4 and then one set of exercise 5. Do that 10 times or for 10 rounds. Rest 5 minutes. Finally complete 5 sets of 10 reps of Sit-ups with Presses. Rest 60 seconds between each set.

  1. Negative Pull-up: 2 reps
  2. Push-up: 2 reps (25 Rounds)
  3. Rest 5 minutes
  4. Horizontal Row: 10 reps
  5. Elevated Push-up (hands on a 10” Box or bench): 10 reps (10 Rounds)
  6. Rest 5 minutes
  7. Sit-up with Press: 10 reps (5 Sets, Rest 60sec between each)

Time: 60 minutes


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