Home Pull-Up | Push-Up Workout (ALL LEVELS!)
A great home workout for your upper body can consist of just a pull-up and a push-up and deliver incredible results. In this video, I’m going to show you how to use these two popular bodyweight exercises in your home to build muscle and make gains despite not working out in the gym. From the individual challenge of completing the first part within one minute to the entire home workout that will take you just a little over a half hour, this one will be tough but worth it.
We start by determining how many pullups you can perform within a single set to failure. The number of pushups you can do is not necessarily factored in, given that the pull-up is going to be the limiting exercise and if you can do a certain number of reps on that then you will be able to get that many on pushups too.
If you can perform more than 15 pullups in a single set to failure then you will be performing the hardest version of this workout. You will start by doing 20 reps each of pullups and pushups within a one minute time period. The best advice I can give you is not to try and do all the reps of pull-ups at once. Instead, break it into a two thirds one third split. Here I wound up doing 15 pullups then I dropped down to perform all 20 reps of pullups. I jumped up to the bar again to finish out my final 5 reps and even had 5 seconds or so to spare.
If you can do between 10 and 15 pullups in a single set to failure then you will be performing 15 pull-ups and 20 push-ups in the first minute. Those whose max is between 5 and 10 will have a choice to do either 10 pullups and 20 pushups in the first minute or 20 inverted rows and 20 pushups.
Finally, even if you can’t do more than 5 pullups in a single set you will have something to do as well. Here the goal would be to perform 15 inverted rows and 15 pushups, this time from your knees instead.
That being said, regardless which level you start at this pullup and pushup workout is just getting started. From here you want to rest 1 minute and then aim to complete the two exercises within a minute again, this time however knocking off two reps of each. So if you started with 20 and 20 then you will be attempting to get 18 and 18 of each within the third minute of the workout.
You continue to progress through the workout, working for a minute and dropping two reps of each off each time, and resting one minute between rounds.
After you get to 10 of each exercise you are half way done. You now have to start working your way back up to your top number again. Before you think that this is impossible, there is some relief coming your way. This time, your rest periods are 2 minutes in length and the time that you have to perform all of the reps increases from 1 minute to 2.
The goal is to be able to get back up to the original number of push-ups and pull-ups you started with in the first minute (20 and 20 in my case) and have them completed within that final 2 minute time period. This is definitely not easy but it is possible. Even if you can’t do this right now, remember you may start at a lower level and progress up as your strength in the two home exercises increases.
You can even start at a higher level and drop down to one of the easier levels if you must in order to complete the entire workout.
Give this home pullup and pushup workout a try and let me know how you do. Can you last the entire 33 minutes? Also, if you are looking for a complete home workout that uses absolutely no equipment at all, be sure to head to athleanx.com at the link below to check out our total bodyweight workout called ATHLEAN XERO. No bars, bands, benches or bull involved in this program. Just results.
If you want to see the perfect home workout video or other workouts you can do from home, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a new video when it’s published.
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NEW “FAST ACTION” Q&A – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Can I do this everyday?
I did this workout two years ago and as soon as I recover from it I can repeat it 😂😂😂
That’s the most intense workout I’ve ever done for years ! Thank you,Jeff!
Nah.
You're a sadist!
if you need to lay a mop across some chairs. you dont need to work on your mussels yet, you need work on basic thriftiness and resource management to get something ligit
My muscles are super stiffed after workout.
Worse than leg day
😳 Kill me now!
Biggest bullshit I ve ever seen.
I am twice your size, and I do 3 sets of 8 pull ups and 3 sets of 30 push ups every other day.
I haven't seen biggest bullshit in my life than this
That's too many pull ups bro
I really don't care what anyone says. That's impressive.
Bro I ain't got no bar
I can do 15-19 strict pullups, was not able to complete the sets on time though and burnt out too easily, i think the work times should be extended to 120 seconds rather than 60
Ok. I did this workout FULLY intending not to do the second round with 2 min breaks. But I pushed through and did it anyway. This is do-able! Yes my last set of pullups sucked and I put a foot on a chair to help, but I did it in the time set forth and maintained numbers. Thanks! How many times a week are suggested for this workout?
How many times a week should you do this ?
Also how can you make this more into a muscle building excercise ?
So does the 33 minutes also apply to those who can't 20 pull ups? I'm confused
Seems fine till it get to set 6 from 20/20… 10/10 then it’s just pain and misery but I like it 😂
Would this be good for a beginner to do as their only workout, 3x a week?
When would u work chin ups into your week with this exercise and how many days rest in between
This video is very helpful and informative
Thank you so much🥰
I needed to make a routine of how much to do these
And i searched for it and i found this vedio
So helpful
How about an Abs workout With the same format as above?
Fantastic….keep up the fantastic work.
Superb!I have added the squat and made 20 sec push 2 sec pull and 20 squat wow 🤩
Hi first pull up or push up will which one is benefit
brutal!!! I like it✊
Please answer is this workout correct.
.
Monday- Chest, Triceps, forearm.(pushups)
Tuesday- Back, Biceps, abs.(pull-ups)
Wednesday- Legs, Shoulders.
Thursday- Chest, Triceps, abs.(pushups)
Friday- Back, Biceps, forearm.(pull-ups)
Saturday- Legs, Shoulders, abs.
Sunday- Rest.
I also like the videos that I see… It is so amazing with the pull-up push-up…👏👏👏👏💪
I like the way he instruct the workout plantation..ppl🙏💪👉
Does anyone know what time of the day I should do this? Also how much protein should be consumed afterwards?
Ok
How many times a week can i execute this routine?
Please sir one video hight increase excrise
Home is where you train……Gym is where you train……Sleep is between sets…..We have you covered..
I thought I was killing it with my 3 sets of 8 reps :'D
This one is not as impossible as some seem to think. I can do 6 pull ups- with the sixth looking very dodgy – and I only failed in the very last set of 10 (at the 5th rep). If you manage sets and reps smartly it's hard but doable.
Man the Jessie difficulty almost got me throwing up
When you can do 15 pushups but can't do a single fucking pullup
Jeff – how many days do you do this in a week
Girl: Jeff this isn't a gym it's a girl scout meeting
Jeff: No excuses I got you covered
Recommend something for lower back or with this we are ok?
Bro i find it real hard to stay motivated whats your tips?
pull up push up strong needs some subs!!!
That was hard
Jeff walks up to Rayman: no excuses, I've the arms workout for you
Who else just got a pull up bar and is watching this for some workout ideas