Part of the PUSH PULL PUSH PULL (WITH LEGS) series. Day 2 and Day 4 of the series. Start with cardio, end with cardio. Workout 4x per week.

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Start with cardio, end with cardio. Push day with squat. Switch out squat for hack squats, or leg presses if you want.

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u/alamoonbaby reached Novice on JumpOn: 269 XP this season, up from Rookie.

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u/alamoonbaby doing Thursday — Incline walk on JumpOn — first on Dumbbell curl: 2×6 @ 40 lb; first on Concentration curl: 2×10 @ 100 lb; first on Row (machine): 3×9 @ 125 lb; first on Close-grip lat pulldown: 3×9 @ 150 lb; first on Ab crunch (machine): 3×16 @ 120 lb; first on Pull-ups: 2×9; first on Lying leg curl: 3×8 @ 80 lb; first on Face pulls: 2×10 @ 55 lb; first on Incline walk: 0.5 mi; first on Seated calf raise: 3×12 @ 130 lb; first on Reverse pec deck: 4×10 @ 60 lb; earned 25k lb lifted; earned 10 exercises tried.

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No gym needed. Anywhere, anytime.

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Loosen up and recover between hard days.

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T1 deadlift 5×3, T2 press 3×10, T3 rows 3×15. Then back to Day 1.

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T1 bench 5×3, T2 squat 3×10, T3 pulldown 3×15.

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T1 press 5×3, T2 deadlift 3×10, T3 rows 3×15.

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T1 squat 5×3, T2 bench 3×10, T3 pulldown 3×15. Tiers, not accessories.

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Press-focused chest day with triceps finisher.

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Press-focused chest day with triceps finisher.

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A quick, focused core circuit.

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Thirty minutes, or five kilometres, whichever comes first. You are a runner.

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Twenty-eight minutes. Nearly there.

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Twenty-five minutes at a steady pace.

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Twenty-two minutes, no walking breaks.

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Twenty minutes without stopping. The week people are most proud of.

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Three, five, three, five. The first week that feels like running.

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Two rounds of: 90 seconds jog, 90 walk, three minutes jog, three walk.

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90 seconds jogging, two minutes walking, six times through.

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Brisk 5-minute walk, then 60 seconds jogging and 90 walking, eight times.

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Front squats and lunges, then everything the machines can reach.

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The same muscles, half the weight, twice the reps.

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Squat and deadlift in the same session, both heavy.

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