Get Started Open Navigation
Back to Blog overview

PULL, HINGE, PUSH, SQUAT

Date: March 23, 2020 Category: Hustle From Home Workouts

Equipment Needed: Workout Mat, Heavy Dumbbells

There are 4 rounds, each round targets a specific movement pattern. Exercise A is always 6 reps, B is always 8 reps, and C is always 10 reps. Everything is slow count. 

Duration: 20-30 minutes

Workout:

Pull: 
Double Dumbbell Lawn Mower Row - x6
Bent-Over Rows  x8
Dumbbell Pullovers - x10
*Rest 90 seconds and then repeat all 3 exercises for 2 more rounds 

Hinge:
Bodyweight Single  Leg RDL - x6 
Dumbbell RDL - x8
Single Leg Glute Bridges - x10 (HC)
*Rest 90 seconds and then repeat all 3 exercises for 2 more rounds 

Push:
Hand Release Push-Ups - x6
Pike Push-Ups- x8
Dumbbell Floor Press - x10
*Rest 90 seconds and then repeat all 3 exercises for 2 more rounds 

Squat:
Dumbbell Split Squats - x6 
Dumbbell Pause Squats (i.e. pause 3 seconds at the bottom) - x8
In and Out Squats - x10
*Rest 90 seconds and then repeat all 3 exercises for 2 more rounds 

 

Download the PDF

 

By accessing, using, or viewing this workout you are agreeing to Camp Gladiator’s Terms of Use and Waiver for Virtual Workouts which can be found at https://campgladiator.com/terms-virtual. If you do not accept and agree to the Terms of Use and Waiver for Virtual Workouts you may not access, use, or view this workout

Related Articles

Best practices for Finding a Virtual Workout

So, you signed up for Camp Gladiator… now what!? First things first - find a Camp! (What we call our “workouts”.) Ready, set, sweat!

Read More
5 AND UP

Starting at 5 reps, complete all 4 exercises in round 1, then increase by 1 rep on each exercise until you finish 10 reps of each exercise.

Read More

CONNECT WITH US