Push/Pull at Home
Beginner-friendly home program focusing on foundational push and pull patterns with core work. Minimal equipment, joint-friendly progressions.
Routines
Day 1 — Push Basics
Foundational chest, shoulder, and triceps work with simple core finishers.
Beginner
38 mins
127 Kcal
Day 2 — Pull Foundations
Beginner pull emphasis with posture and scapular control, plus core stability.
Beginner
40 mins
140 Kcal
Day 3 — Push/Pull Mix
Balanced session reinforcing push and pull with supportive core work.
Beginner
45 mins
162 Kcal
