Test your Fitness with the Pull-up Push-up Routine
Wondering if your visits to the gym are paying off? Track your progress with this “easy” test:
Start with a single pull-up and 2 push-ups. Don’t move too quickly. Think about the muscles you are using and focus as you go through the motions.
Next, move up to 2 pull-ups and 4 push-ups. Here are a few pointers:
When doing a pull-up,
• Keep arms shoulder width apart
• Make sure your palms are facing away from you
• A full pull-up ends with your chin above the bar
• Lower yourself slowly to a hanging position
When doing a push-up,
• Don’t move too quickly
• Keep elbows at a 45-degree angle
• Keep your back straight
Follow the pattern with 3 pull-ups and 6 push-ups. Keep going until you can’t finish. If you need to, you can modify the workout by doing push-ups from your knees (picture at right) and by placing one foot on a chair during pull-ups to add stability.
A week later, repeat the test and see if you have improved. “This is kind of a way to challenge yourself, something you can set maybe a short little record and then each week you’re trying to progress that,” says David Poland of Extreme Fitness.
The pull-up push-up routine uses your own body weight to burn calories and targets several muscles while giving you an easy way to track progress. If you have a pull-up bar, you can even do it at home!
