6 MIN PUSH + PULL Workout for Muscle up

This is a good routine if you want to improve the muscle up

These are good exercises if you are already able to do a couple of muscle ups.

If you want more bodyweight workouts, you can visit www.andrealarosa.fit

The advanced program is great if you are already working on the muscle up

While the beginner program is great if you have 5-6 pull ups and some push ups

Quick explanation of the routine

The exercises of the video are pretty easy, there is not much to explain

30 seconds of work and 30 seconds of rest.

You can increase the time of rest between each exercise if you need.

Just be sure to do every repetition with proper form.

1st exercise: Dips on the bar

Lean forward, so that you can have more range of motion

30 seconds of controlled reps, rest 30 seconds and then

the next exercise is a muscle up, but only the eccentric part. Repeat for 30 seconds.

To get on the bar, you have 2 different ways.

You can do a pull over like me, or if you have a low bar you can just jump over (use the steps if you train in the gym)

Just do the eccentric part

Take your time between repetitions. You can take a breath or two and then repeat.

The important thing is to do 3-5 reps of just eccentric muscle up in 30 seconds.

3rd exercise: Pull ups

You can pull higher if you want to increase the difficulty

try to touch the bar with your chest while doing the first reps

Control the eccentric part

Next exercise: Push ups. You should already know the execution.

Squeeze the gluteus, the abs...posterior pelvic tilt

rest

then dead hang

Just hang on the bar, with your body completely straight

Squeeze your hands, work on the grip

Last exercise: Bent arms hold

Hold the position with your arms at 90° angle

the important thing is to push yourself up after the hold.

This is the routine.

Just go out and train

rest between each round 3-5 minutes (it depends on your level)

You can repeat 2-3 times in a single session.

You can do this routine 1-2 a week without problems.

I think this is everything for today.

I'm recording this video after a full week of workouts, I'm going to take some whey proteins to recover.

This is one of my favorite products

300ml of water + a scoop of wheys. This is mango flavor, but there are plenty of great flavors

Another great product as a post workout is the "Recovery aminos", I do usually alternate with the whey proteins.

It depends by what I do have at home.

There are a lot of great products, like protein bars, protein creams etc.

Please press the "Like" button and let me know what do you want to see next.

See you soon.