Build your strength today with this push-pull, full body workout that's simple but effective. You'll do three sets of exercises in a row without taking a break. After you complete each full round, pause for a 2:00 minute break. Even though you'll be working hard, each muscle group will get a chance to rest while another muscle group is working.
EQUIPMENT YOU'LL NEED
WEIGHTS : Pick dumbbells or kettlebells that are the right size for you. You may want a variety of weight/implements available, since some muscle groups may be stronger or weaker than others.
WORKOUT x 3-5* Rounds
• Complete 3 Rounds of all three sets if you're totally new to PATHFINDER workouts.
• Complete 4+ rounds if you're already have a good fitness base or are using this workout as a recovery day.
SET 1:
10 x Shoulder Press
10 x Bent Over Rows
SET 2:
10 x Dumbbell Floor Press
10 x Dumbbell Front Squat
SET 3:
10 x Renegade Row with Push-Up**
10 x Dumbbell Deadlift
* In Alternating Arm Bent Over Flys, make sure not to bob your low back or use your back or hips for momentum. If you find yourself doing that, decrease your weights.
** In Renegade Row with Push-Up, make sure your hips stay level. If they sway or you have trouble maintaining your core strength, drop to knees. You may want to use a folded yoga mat for comfort.
© PATHFINDER Ruck Training. All rights reserved.
This workout is the intellectual property of PATHFINDER Ruck Training and is intended for personal use only. Reproduction, distribution, or commercial use without written permission is prohibited.
This workout is the intellectual property of PATHFINDER Ruck Training and is intended for personal use only. Reproduction, distribution, or commercial use without written permission is prohibited.
Did this in the morning. Great full body workout. You get out what you put in.
“You’ll do three sets of exercises in a row without taking a break. After you complete a full round of each set, pause for a 2:00 minute break.”
This looks like a great basic workout, but respectfully, it’s difficult to figure out the action sequence based on these instructions.
My best guess is that the recommended way to do this is: (a) the 30 reps in SET 1; (b) 2:00 minute break; © the 30 reps in SET 2; (d) 2:00 minute break; (e) the 30 reps in SET 3.
Doing (a) through (e) comprises one Round. The recommendation is to do three rounds if you’re new to PathFinder, or 4 or more rounds if you’re more advanced, already in good shape, etc.
However, you can also read that sentence to say you should NOT take those two-minute breaks during a round, and only take them after the round is complete.
Do you do each set 3x or go through all three sets and then do all three sets again, 3x?