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 individ

no Jim does not mean no gains as a matter of fact I’m gonna show you today how you can make new gains with just two exercises oh and before you tell me you can’t do pull-ups no excuses here I got you covered - what’s up guys jeff cavaliere athleanx. com so people out of necessity it seems they’re looking for an upper body workout that they can do at home that won’t cost them the gains that they were getting at the gym guys like always here I’ve got you covered and the beauty about what I’m gonna show you here is not just its effectiveness but its simplicity you see there’s just two exercises that you’re gonna do here the pull-up and the push-up and don’t worry if you can’t do them as I said everyone’s gonna be able to participate in this because there are step-down options available now with the pull-ups you’re gonna do in this workout there are a few ground rules I want to cover with you first and it’s going to help you to actually do a hell of a lot more of them the first thing I want you to do is uncross your legs from behind you get your legs straightened out in front of you it’s going to do something we call plug the energy leaks which is going to help you to get up and down a lot more efficiently the second thing I want you to do is actually pay attention to how you’re gripping the bar I want you to apply this inward pressure of your hands on the bar again it’s another tactic that’s gonna help you to make these pull-ups and help a lot easier because trust me you’re gonna need to and remember if you can’t do five pull-ups in a single set you’re not going to be doing pull-ups you have an alternative exercise we’ll cover that in a second and when it comes to the push-ups there’s two things I want you to focus on there - number one kind of gotta get all the way down to the ground you guys have heard me talk about the push-up and sort of my love-hate relationship it’s one of the best things you can possibly do if you do it right and getting down to the ground matters but the second thing that matters is actually getting all the way back up and I mean all the way like fully extending your elbows it makes all the difference those last two to three inches can change the effectiveness of the entire exercise all right so here’s what you’re gonna do you’re gonna start by figuring out how many pull-ups you can do in a single set so if you can do more than 15 pull-ups in a set like I can then you would start here and you would be doing 20 pull-ups in 20 push-ups in the first minute you see this actually becomes a child within the workout see if you’re gonna get all of this done in that timeframe and I guarantee you it is I’m going to show you in a second that it’s possible if you fall between 10 and 15 pull-ups then that will put you in the next category and that’s actually Jesse you’d be performing 15 pull-ups and the same 20 push-ups within that minute next up if you could do between 5 and 10 pull-ups then you would do either a choice here 10 pull-ups and 20 push-ups within the first minute or you have an option to switch that other exercise that we talked about which is the inverted row in that case you’d be doing 20 of those and again 20 push-ups and finally if you can do less than 5 pull-ups in a single set don’t worry I said I’d have a challenge for everybody you would do 15 of the inverted rows and 15 push-ups but this time from your knees are so now here’s where the fun begins what you do is you get your timer and you get up on the bar and you start going and here now again the goal is one minute can you get that rep range done depending upon where you’ve started within that one minute time you can see I’m over here on the left I’m doing 20 and 20 and Jesse’s over here on the right and he’s doing 15 and 20 now let me give you a little hint here I’m not even gonna attempt to do all 20 pull-ups because if I find that I failed it’s gonna be very hard for me to get back up there again and bang out my pull-ups or at least in subsequent sets that’s right I said subsequent sets because I’m gonna tell you that this is going to continue as we build out the workout but for now you chunk it down you come up with a strategy you’ll see here I actually did 15 of them I banged out all 20 push-ups and then when I hop back up on the bar I’m trying to get my final five Jesse actually did the same he did ten of the 15 that he had to do he hopped down and banged out all of his push-ups and he came back up to the bar to get to finish out his final five again you find the strategy that works for you but you’re gonna need something because it’s the only way you’re gonna survive so now if you made it first of all congratulations but don’t get too glad with yourself at the moment because there’s more work to do you see I told you I’d build this into an entire workout so you’ve just completed the one-minute time period now you’ve earned one minute rest so the top of the second minute you start going again and your goal is to repeat what you just did - two reps so if you did 20 repetitions of pull-ups and push-ups your goal now is to do 18 and 18 within that same woman a time period and you’re gonna continue to progress this way the fourth minute the sixth minute the eighth minute and the 10th minute dropping down from 16 to 14 to 12 to 10 so now when you’ve reached this part guess what you’re actually only halfway done because you’ve got to work your way back up now I know that probably seems impossible but I promise you you can actually do this but what’s going to happen here is two things the time that you get to do the exercise is increasing from 1 minute to 2 minutes and the rest period that you get in between these individual attempts is going to bump up as well to 2 minutes so now what you do is you jump back in at minute 13 any attempt to do 12 and 12 jump back in at minute 17 an attempt to do 14 and 14 at minute 21 to do 16 and 16 at minute 25 to do 18 and 18 and at minute 29 to do 20 and 20 so when you finished the whole thing here we’re talking about a 33 minute workout can you get all of your reps done within that time period if you do guess what you’ve completed 170 pull-ups in 870 push-ups for those that did it at the easier level again your accomplishments are very significant here you’re doing a bunch of inverted rows you’re doing a bunch of knee push-ups remember there’s nothing stopping you from getting better at this and continuing to progress yourself up to higher and higher levels of challenge remember guys when you’re at home first of all it doesn’t mean that you can’t get results you can you just have to know how to load yourself properly and in this case guys sometimes the low comes in the form of additional volume you see I covered before my perfect home workout another video that you might want to check out that gave you step-by-step or parameter for how to increase your gains when you’re training at home by showing you how to perform successive drop sets to increase that intensity the overall fact here guys is that there are ways to make gains if you know how to do them we know how to get them here and this is another one for you guys to try if you’re looking for a complete home workout that requires no equipment at all we have it over at athleanx. com it’s called our athlean xero program if you found this video helpful and you can’t wait to check it out and try it make sure you leave your comments and thumbs up below if you haven’t already done so guys make sure you click Subscribe and turn notifications so you never miss a new video when we put one out hi guys see you soon [Music]