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Wednesday, August 11, 2010

Workout for 8-10-10 Push Pull

Hello! I didn't have time to post this last night. This is the workout I did:

Workout details:Push Pull is a 45 minute total body workout which features many new and refreshing exercises to keep your muscles stimulated in new ways. The focus of this workout is to promote muscle balance as well as strength and endurance gains through exercise variety and balance challenges. We use the stability ball quite a bit in this workout to create this added balance challenge which in turn promotes even greater muscle recruitment. It's important to point out that when using a stability ball you should use a lighter weight than you typically would for a given exercise since the unstable environment makes the muscles work harder to stabilize. As your body gets acclimated this "wobbly" environment you'll find that you are able to gradually increase your weights again.

The soundtrack to this workout is filled with soft rock classics. Here is a list of the songs:

Walking In Memphis
Our Friends Are Electric
Breakfast at Tiffany's
In The Living Years
Sleeping Sattelite
This ain't a love song

Keep in mind that for muscle balance we are doing one muscle group then the opposing muscle group. In most cases this is anterior (front) and posterior (back) but when it comes to shoulders we have both anterior (front delt) and posterior (rear delt) as well as superior (mid/top delt) and inferior (lats) which are directly beneath them.

The exercises for Push Pull are as follows:

Barbell Squats (legs with focus on quads)
Deadlifts (legs with focus on glutes/hamstrings)
Static lunge with heel lifted (legs with focus on quads)
Leg Press (legs with focus on glutes/hamstrings)
Bench press on ball (chest)
Deadrows (back)
flys on ball (chest)
Y's on ball (thats the Push Pull picture where we had our arms going back with thumbs up...for upper back)
Inverted shoulder press on high step (top/mid delt)
One arm row (back/lats which are beneath shoulders)
Front raise on ball (front shoulder)
Rear delt raise on ball (back shoulder)
Bicep curls with ball (biceps)
Slow Dips/immediately to kickbacks (tricep)
Outer thigh on ball
Inner thigh with ball
Superman on ball (low back)
Crunches with ball (abdominals)
Calve raises
Tibialis Anterior w/ball (shins)
Full Body Stretch

You may initially find this workout to be easier since you are learning to make adjustments for the new variety, but once you have worked through this, form and concentration is of the utmost importance for optimal muscle recruitment. Feel free to add sets to any of the exercises for an even greater challenge.

Preview video:

My thoughts:
So this workout the way it is, feels pretty easy to me and it does say that you may find it to be that way. So because of that, I really try to pack on the weight on my barbell and hand weights. I also add on sets/reps for some of the exercises for more of a challenge. 
I like this workout because it does save me a little more time. It's about 15-25 mins shorter than my regular workouts. It really works my calves (which is something I need) and has some interestingly hard exercises that require no weights (Y's and inverted shoulder press). 
I'd say the only thing I don't like about this workout is the abdominal workout is VERY short and leaves me feeling like I didn't work them out at all. So at the end of the workout, I added on multiple different ab exercises until I felt like I couldn't work them out anymore. 
I'm not sore yet, but I have a feeling I will be later.



You can purchase Cathe workouts from


  1. HOLY CRAP! Even the preview video scares the crud out of me! My knees are so bad, there's no way I'd be able to do the jumping. But...the stability ball looks possible. I have one that I used for my last labor - might have to dust it off and find a good stability ball workout. Any suggestions for just that?

  2. where can you get the full video please?

  3. Oh, it's really not that bad. This is one of her lighter workouts. :-) I am sore now tho!

    You can purchase Cathe workouts from

  4. Oh yeah...I almost forgot! I will see if I can find a stability ball workout for ya, Megan!

  5. Blix, are you going to pre-order the new ones? I don't know if I'll pre-order, but I know I WILL get them.

    Push/Pull is a fun one, IMHO. :)