The workout below is for Day 12 of the SELF 2022 Spring Challenge. Check out the full four-week workout program right here. Or go to the workout calendar here. If you’d like to sign up to receive daily emails for this challenge, you can do that here.
That rest day yesterday felt good, didn’t it, #TeamSELF? Hopefully you were able to take some time to let your body relax and recharge, which, after all, is one of the key components in any workout program! We hope you’re feeling fresh for this routine: a total-body push-pull circuit.
Programming a workout in push-pull fashion is a time-efficient way to structure your workout without feeling like you’re completely blowing out your muscles. That’s because a push-pull circuit alternates between movements that work opposing muscle groups. The benefit of this is, even if you’re doing a circuit with minimal rest between moves, your muscles won’t fatigue so quickly because while one muscle group works, the opposing one rests. While a push-pull circuit may seem more intuitive when thinking about your upper body, the same premise applies to lower-body exercises too.
There’s one new exercise in this total-body push-pull strength workout that we’d just like to call attention to before you get started: the kickstand deadlift. The kickstand deadlift is a nifty hybrid between the Romanian deadlift—which you’re quite familiar with!—and the single-leg deadlift, which is a more advanced move. With the kickstand deadlift, you’re primarily working your front leg, which makes it a unilateral exercise, though your back leg is still there for support. This makes balancing a whole lot easier!
We really invite you to take advantage of the bonus 60-second finisher here. The I-Y-T raise targets the small muscles in the back of your shoulders and your rotator cuff, which is super important in helping to stabilize your shoulder muscles. Many people forget about these muscles when strength training, which can leave them vulnerable to injury, especially when performing weighted pressing movements. So take some time to show these tiny muscles some love too!
WORKOUT DIRECTIONS
Aim for 8 to 15 reps of each exercise. Rest for up to 30 seconds between exercises. Rest for 1 to 2 minutes after each round. Complete 2 to 4 rounds total.
EXERCISES
- Kickstand Deadlift
- Bent-over Row
- Sumo Squat
- Overhead Press
- Glute Bridge
BONUS MOVE
After your last circuit, try the bonus move for 60 seconds.
- I-Y-T Raise
-
Pinterest
Katie Thompson1 Kickstand Deadlift
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Place one foot a foot-length behind the other, heel elevated (as shown above), so your stance is staggered. You’ll be working your front leg.
- Hinge at your hips to lower your body. Push your butt far back and keep your back flat. Your torso should be almost parallel to the floor.
- Keeping your core tight, push through your front heel to stand up straight. Keep the weights close to your shins as you pull up.
- Pause at the top and squeeze your butt. That’s 1 rep
- Complete all your reps on one side. Then switch sides and repeat.
-
Pinterest
Katie Thompson2 Bent-over Row
- Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides.
- With your core engaged, hinge forward at the hips, pushing your butt back. Bend your knees and make sure you don’t round your shoulders. (Your hip mobility and hamstring flexibility will dictate how far you can bend over.)
- Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
- Do a row by pulling the weights up toward your chest, keeping your elbows hugged close to your body and squeezing your shoulder blades for 2 seconds at the top of the movement. Your elbows should go past your back as you bring the weight toward your chest.
- Slowly lower the weights by extending your arms toward the floor. That’s 1 rep.
-
Pinterest
Katie Thompson3 Sumo Squat
- Stand with your feet wider than shoulder-width apart, toes turned out, hands at your sides. (You can also clasp them in front of your chest if you prefer.) For a greater challenge, you can hold a dumbbell.
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels. Push your hips back and bend your knees to lower into a squat as you extend your arms forward.
- Drive through your heels to stand and squeeze your glutes at the top for 1 rep.
-
Pinterest
Katie Thompson4 Overhead Press
- Stand with your feet about hip-width apart. Hold a dumbbell in each hand at your shoulders with your palms facing out and your elbows bent. This is the starting position.
- Press the dumbbells overhead, straightening your elbows completely. Make sure to keep your core engaged and hips tucked to avoid arching your lower back as you lift your arms.
- Slowly bend your elbows to lower the weight back down to the starting position. This is 1 rep.
-
Pinterest
Katie Thompson5 Glute Bridge
- Lie on your back with your knees bent, feet flat on the floor. Your feet should be about hip-distance apart with your heels a few inches away from your butt. You can hold weights at your hips for a greater challenge.
- Push through your heels to lift your hips up while squeezing your glutes. Try to create one straight diagonal line from your shoulders to your knees.
- Pause for 1 to 2 seconds, then slowly lower back down to the ground. That’s 1 rep.
Most Popular
- 5 Less Obvious Signs of Seasonal Depression You Should Definitely Pay Attention To
By Maggie O’Neill
- 42 Creative Valentine’s Day Gifts for Guys
By Sarah Madaus
- Just Some Fun Sex Toys You and Your Partner Will Love
By Gabrielle Kassel
-
Pinterest
Katie Thompson6 I-Y-T Raise
- Stand with your feet shoulder-width apart. With your core engaged, hinge forward slightly, keeping a slight bend in your knees.
- Bring your arms up straight, keeping them in line with your shoulders. This is the I part of the exercise. Bring your arms down.
- Bring your arms up straight and out at a 45-degree angle. This is the Y part of the exercise. Bring your arms down.
- Bring your arms directly out to the sides, bringing your shoulder blades together. This is the T part of the exercise. Bring your arms down. This is 1 rep.
