Thursday, February 25, 2016

CHALLENGE #12: Pull Ups and Push Ups!

I'm not sure how obvious it is that arms are my least favorite muscle group to train, but I am here to tell you... Arm workouts kill me.

Recently, my boyfriend became a live-in and one of his contributions to our home is a pull-up bar... *Life Changer*

I'm not sure if the novelty of the bar is still lingering or if I've just finally found the fun in arm day, but I love that thing. It's like I'm back in elementary school on the playground!!

Before you read the following, freak out, and close your browser window, let me explain:  This workout is to be done multiple times, expecting gradual improvement. Start by trying it out, setting a baseline for what you are capable of, then try it again a few days later, pushing for one more rep!

Secondly, feel free to take a break in the middle of a set. This workout is ONLY meant as a competition with oneself.

Warm Up:

With feet flat on the ground, and arms lifted and held out to the side-- parallel to the floor, begin doing forward arm circles. Continue for 30 seconds.

Jumping jacks- 1 min

Arm circles (backward)-  30 sec

Workout: (again, look for gradual improvement over days, weeks, or months)

5 pull ups, 15 push ups

10 pull ups, 10 push ups

15 pull ups, 5 push ups

Cool Down:

Yoga flow concentrating on asanas that promote relief of the muscles in the arms and back. See below for a flow I might use:


  1. I love this routine, I'm trying to build strength in my arms and back muscles,I will try it!

    1. Hi Carmen! I am so glad you like it. I did it this morning and it is still very hard. I think the most important thing to remember is that it takes commitment and work to become strong, and this workout is a prime example. Even if you can't make it through the first 5 pull ups the first time, we all have to start somewhere!