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Push, Pull & Twist Countdown Workout

Everybody has workouts they love and workouts they hate and workouts they love to hate. And everybody has their go-to workout for when they’re time-crunched at the gym. Today, I’m sharing one of my faves with you.

I’ve written countless conditioning workouts in my time but this is the one that I reach for time and time again. I usually find myself pulling it out on days when I’m not sure what to do with myself and am in need a quick shot of badass.

I love it for it’s simplicity. It’s only three moves that require very little set up and space. Some days I go lighter and faster. Other days I load up the resistance and push myself to dig deep. And that’s the other thing I love about it — it’s totally customizable.

I even use it as a benchmark workout for myself. I keep track of how long it takes me to finish it and what weights I used. Over time, I’ve watched my times decrease and my weights increase. So cool to see the progress in action.

I’m not gonna lie to you though, this countdown workout is tough. The one thing you’ve got going for you is that the reps are reduced as you move through the rounds, which, as you can imagine, is so much better than the alternative.

If you don’t have access to a rower, feel free to run instead or use any other form of cardio that works for you. While I used a barbell for my push presses and a medicine ball for the twists, you could easily use dumbbells for either or both of these moves.

Push, Pull & Twist Countdown Workout

To make it even easier to save and share, here’s a graphic for you!

What are your go-to moves for unleashing your inner badass? —Alison

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