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The 7-Day Push-Up / Pull-Up Challenge to Build Serious Upper-Body Strength

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The 7-Day Push-Up / Pull-Up Challenge to Build Serious Upper-Body Strength
Presented by Spartan Training®

Build strength, stamina, stability, and power with our Spartan-approved quick-hit Workout of the Day, NEW each week. Our SGX coaches share their favorite go-to exercises and workout gear to blast your bod and improve performance — without fail. Click here to view our complete workout database.

Push-ups and pull-ups are fundamental exercises and, performed well, they can make any Spartan’s muscles burn. But pair them with the AirBike, (featured in zone 7 of DEKAFIT—the Decathlon of Functional Fitness) and you’ll improve your push-pull game while taking your metabolic conditioning to the next level.  

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“I would argue that the AirBike is one of the most well-rounded conditioning and strength-training pieces of equipment on the planet,” says Yancy Culp, DEKAFIT’s Sport Development Program Manager. Upper body, lower body, core, heart, lungs—they’re all working with each pedal stroke and arm pump.

You’ll feel it all with this seven-day challenge from Culp. On days one through six, you’ll pair AirBike intervals with rows or push-ups—with time and reps varying each day. Then, on day seven, you’ll put everything together to test your push-pull strength and cardio conditioning. 

Related: The Push-Pull Workout Beginners Need to Build Strength

The 7-Day Push-Pull Workout Routine: Can You Stand Up to the Challenge

Day 1:

AirBike at moderate intensity (aim for 20 calories)

Bent-Over Single-Arm Row (20 reps per side)

AirBike at moderate intensity (aim for 20 calories)

Bent-Over Single-Arm Row (20 reps per side)

Day 2:

AirBike at moderate intensity (aim for 20 calories)

Push-Up (20 reps)

AirBike at moderate intensity (aim for 20 calories)

Push-Up (20 reps)

Related: Bodyweight Squat: The Best Exercise to Sustain Your Fitness Goals

Day 3:

Repeat Day 1, with 25 calories and 25 reps

Day 4:

Repeat Day 2, with 25 calories and 25 reps

Day 5:

Repeat Day 1, with 30 calories and 30 reps

Day 6:

Repeat Day 2, with 30 calories and 30 reps

Related: The RAM Roller Lunge: 5 Steps to Crush It Every Time

Day 7:

AirBike at moderate intensity (aim for 75 calories)

Bent-Over Single-Arm Row (35 reps per side)

Push-Up (35 reps)

AirBike at moderate intensity (aim for 20 calories)

Bent-Over Single-Arm Row (35 reps per side)

Push-Up (35 reps)

DEKAFIT is The Decathlon of Functional Fitness. It consists of indoor fitness competitions and motivational training programs designed for ALL levels. Take your OCR game to a whole new level and embrace the DEKAFIT challenge. Sign up for our first DEKAFIT event in Denver on March 21. It's YOU vs. YOU ... What will be your DEKA score? #DEKAFIT. More locations to follow.

K. Aleisha Fetters, C.S.C.S.

K. Aleisha Fetters, C.S.C.S.

K. Aleisha Fetters, M.S., C.S.C.S., is a Chicago-based personal and online trainer. She has a graduate degree in health and science reporting from the Medill School of Journalism at Northwestern University and regularly contributes to Men's Health, Women's Health, USNews.com, TIME, and SHAPE. When she's not lifting something heavy, she's usually guzzling coffee and writing about the health benefits of doing so.