Push, Pull, Squat Circuit


April 29, 2017

A Simple Workout – WOW 4-29-17

OK I saw this on Flakebook or somewhere and gave it a shot on Friday.

Here’s the set up:

3 exercises Push Ups, Body Weight Squats and Pull Ups

done in a circuit, descending ladder format like this:

Push Ups – 10 reps followed by

Squats – 20 reps followed by

Pull Ups – 5 reps followed by a short rest of 10 to 15 seconds.

Then on to round 2:

Push Ups – 5 reps followed by

Squats – 15 reps followed by

Pull Ups – 3 reps followed by a short rest of 10 to 15 seconds.

Then on to round 3:

Push Ups – 3 reps followed by

Squats – 10 reps followed by

Pull Ups – 1 rep followed by a longer rest of 3 minutes or so.

That’s one circuit. I did three total.

On the last circuit, I added in the Push Up Pauses and Negative Reps (see explanation here)

and Isometric Holds on the last squat of every round (just pause in the bottom position for 20 seconds or so)

and Dead Hangs after the pull ups.

This made Round 3 significantly harder that the first two rounds. I was gassed and couldn’t maintain the short rest period between rounds.

A pretty good workout for less than 25 minutes in the gym.

Can’t do a Pull Up?

If you can’t do a pull up (and many can’t so don’t beat yourself up), try negatives. They work great.

See video?here.


What do you think? How could you make this workout better? Comment below.

About the author 

Mark Fickler

Mark aka The Old Spartan and Over-50 Fitness Savior is a 64 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark helps Active Boomers get lean, healthy and strong so they live rewarding, fun lives using his signature 2 Rule Easy Fat Loss training program.

  • Saul Almazan says:

    Can,t wait to try, thanks for sharing.

  • Scott Robertson says:

    This works great…if done seriously and with a hard-core YOUNG attitude, I get so pumped that I scare myself.

  • I’m a 58 yr old man, have trained my entire life, and couldn’t agree more with your advice on running. I went back on active military duty at age 47 – 52. I saw so many injuries related to the constant long distance runs we would do. I now train primarily with a weighted vest doing push-ups, chin-ups, squats, and lunges. I also find that resistance bands can help with mobility and joint issues. Your dietary
    advice is also spot on.

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