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.

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.

[athleanx]

*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!

[arezkilol]

Me: dead in a coffin
Suddenly hearing athlean x intro
Jeff: being dead is not a reason to lose your gain here are 6 exercices even the dead can do.

[DiosDivine]

Newborn baby:


Jeff: No excuses, I got you covered.

[F_.F._]

Me: How many pull ups can you do??

Jeff: All of them

[allanr]

"If you can do a maximum of 10 pullups in one set, do 15 every set. No excuses"

[wadoodm]

IMPORTANT (PEOPLE PLEASE UP VOTE SO HE SEES THIS):
This for those with lumbar stenosis & facetal issues/ arthropathy.
Jeff all your exercises for lower back pain involve hip hinging (which is a general requirement to) or arching (like superman). For those with facetal arthropathy & stenosis, it's almost impossible to do any of them.

Please advise or make a video on how can one strengthen their lower back + do general exercises if stenosis & facetal issues are persistent.

Regards & thanks!

[tomasvidal]

Me: i dont have arms
Jeff: Ive got you covered

[amishshark]

Me: "But Jeff I can't do pull-"


Jeff: "I've got you covered."


Me: "Thank you Jeff, thank you..."

[Sbiridiu]

Me:

Jeff: I've got you covered.

[memegaminghd]

I’ve heard about this guy’s magical ability to release a video right when someone was wondering about that thing but I’ve never believed in it... Until now I literally just started a new routine involving push ups and pull ups and I’m new to this channel and this is what he releases... Jeff you are the man.

[ЯковН-юх]

*WHO* : _Stay at home_

*Jeff* : _Wrong. Train at home_

[AS-bcfg]

Coronavirus : *Exists*
Calisthenics: *IT'S FREE REAL ESTATE*

[bpxqyyk]

It seems like his biceps are trying to escape his body

[mysticman]

Jeff is the best fitness YouTuber there is, he gives this knowledge for free, thank you for helping us during this crises. Mad respect for you bro

[bubukittyfek]

Me: Laid in bed on ventilator

Jeff: Installs inverted row bar above my bed

[alecbg]

Tried it at 16 pulls ups, 20 press ups at start. When I'd done half, I was convinced there was no way I could go back up, but those two minutes actually made a huge difference. Still, I completely failed on the last set, could only do 6 pulls ups and spent a whole minute trying and failing to do a single pull up.

great workout!

[carykozberg]

I'm in week 8 of training camp and doing 6 pack promise for the second time. Turning 69 this Sunday. Have been exercising for 35 years. did Beachbody programs for the last 10. Started AThlean 2 months ago. Like the fact that Jeff is also a physical therapist, so he KNOWS what's gonna work and what's gonna injure. I have the best looking body in my life...and that's with back surgery a year ago!!

[dixienormous]

Next video: “why your ventilator is KILLING YOUR GAINS!!”

[GymGarageMan]

Never been to a gym in 14 years!! Never took any supplements! Just been training in the garage with minimum equipment and maximum WILLPOWER!!!

[bobdesy]

As a guy who lost 150 lbs and is now building back muscle, you have been a game changer for my upper body. Shoulder impingement, muscle loss through gastric bypass, there are no obstacles with your teachings only solutions.one day when my finances are as healthy as my 51 year old body I'll buy your program. I can only imagine the quality advice you charge for when your free advise is changing my life.