{"id":44334,"date":"2023-04-24T03:00:00","date_gmt":"2023-04-24T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-min-push-and-pull-strength-workout\/"},"modified":"2025-05-16T12:40:35","modified_gmt":"2025-05-16T10:40:35","slug":"20-min-push-and-pull-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-push-and-pull-strength-workout\/","title":{"rendered":"Workout of the week: 20-min push and pull strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ push and pull strength workout \/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Weight plate, lat pull-down machine, dumbbells<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We just recently wrote extensively about&nbsp;<a href=\"https:\/\/evofitness.at\/en\/push-and-pull-routine\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>push and pull training<\/strong><\/a>. In case you missed it, we can explain it briefly.&nbsp;<strong>The push and pull routine combines these two fundamental movements \u2014 pushing and pulling \u2014<\/strong>&nbsp;&nbsp;<strong>to create a strength training plan that&#8217;s both challenging and effective<\/strong>. Since they&#8217;re both focused on upper body movements,&nbsp;<strong>usually this split includes a leg day or two, depending on the number of days your workout plan has.&nbsp;<\/strong><\/p>\n\n\n\n<p>For example, 3-day push and pull routine would be like this:&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday: Push day<\/li>\n\n\n\n<li>Wednesday: Pull day<\/li>\n\n\n\n<li>Friday: Leg day<\/li>\n<\/ul>\n\n\n\n<p>Today we&#8217;re combining this philosophy in a single session \u2014 legs included. In this&nbsp;<strong>push and pull strength workout<\/strong>&nbsp;you have&nbsp;<strong>3 exercises&nbsp;<\/strong>with&nbsp;<strong>12 reps each<\/strong>. You have&nbsp;<strong>5 rounds<\/strong>&nbsp;to complete and you get to&nbsp;<strong>rest for 30 seconds between exercises<\/strong>. Overall, this workout will take you around&nbsp;<strong>20 minutes to finish<\/strong>.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Loaded push-up<\/li>\n\n\n\n<li>Lat pull-down&nbsp;<\/li>\n\n\n\n<li>Dumbbell sumo squat<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s try this push and pull strength workout!&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 exercises<\/li>\n\n\n\n<li>12 reps<\/li>\n\n\n\n<li>5 rounds<\/li>\n\n\n\n<li>30-sec rest between exercises<\/li>\n\n\n\n<li>20 minutes total<\/li>\n\n\n\n<li>Equipment: Weight plate, lat pull-down machine, dumbbells<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>5 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; LOADED PUSH-UP<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place a suitable weight plate on your back. Extend one leg at a time until you\u2019re in a plank position.<\/li>\n\n\n\n<li>Then, keep your arms straight, shoulders above wrists, and body in a straight line. Engage the core and glutes.<\/li>\n\n\n\n<li>Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.<\/li>\n\n\n\n<li>Push the body upwards and return to the start position.<\/li>\n\n\n\n<li>Perform the exercise very slowly \u2013 5-6 seconds down and 5-6 seconds up.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; LAT PULL-DOWN<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the bench facing the hands and use a setting that lets your thighs or knees push against the cushion for stability.<\/li>\n\n\n\n<li>Grab the handles in your preferred grip.<\/li>\n\n\n\n<li>Extend your arms and upper body to increase the range of motion.<\/li>\n\n\n\n<li>When pulling down, lean a bit back. Think of leading the movement through your elbows, as shown in the video.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; DUMBBELL SUMO SQUAT<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab a dumbbell and hold it with both hands. You should stretch your arms, and the dumbbell should be in front of your waist.<\/li>\n\n\n\n<li>Feet apart (about twice your shoulder width) with your toes pointing out slightly.&nbsp;<\/li>\n\n\n\n<li>Lower your body as far as you can, hips back and knees bent.&nbsp;<\/li>\n\n\n\n<li>Pause before pushing yourself to the starting position.&nbsp;<\/li>\n\n\n\n<li>Maintain your core tight and your torso upright.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Hope you enjoyed this push and pull strength workout, but if you&#8217;re looking for a different challenge, check out below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-endurance-workout\/\">12-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-amrap-metabolic-strength-workout\/\">15-min AMRAP metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-amrap-core-workout\/\">10-min AMRAP core workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-chest-and-triceps-workout\/\">30-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-superset-workout\/\">20-min superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-no-equipment-cardio-workout\/\">10-min no-equipment cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-kettlebell-tabata-workout\/\">12-min kettlebell Tabata workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-fullbody-functional-workout\/\">20-min full-body functional workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-metabolic-strength-workout\/\">20-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-upper-body-strength-workout\/\">20-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/9-min-cardio-amrap-workout\/\">9-min cardio&nbsp;AMRAP workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-new-years-strength-workout\/\">30-min New Year\u2019s strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-emom-christmas-workout\/\">12-min EMOM Christmas workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ push and pull strength workout \/ 20 minutes Equipment: Weight plate, lat pull-down machine, dumbbells We just recently&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44335,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 20-min push and pull strength workout | EVO Fitness","_seopress_titles_desc":"You will become an instant fan once you try this method. Here's our 20-minute push and pull strength workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[1035,126,935,936],"class_list":["post-44334","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-push-pull-workout","tag-workout","tag-workout-of-the-week","tag-wow"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44334","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44334"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44334\/revisions"}],"predecessor-version":[{"id":54888,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44334\/revisions\/54888"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44335"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44334"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44334"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44334"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}