While many people are using the last of the sizzling summer heat as an excuse to stay on the sun lounger a little longer, the popular strength and conditioning coach, Joe DeFranco is creating his own heatwaves in the gym. DeFranco is the man behind the magazine cover worthy physiques of NFL, UFC, and WWE Superstars. And if you’ve got the stamina, he can provide the key to your own success, but be sure to hydrate!
“30 Minutes of PPL Hell!” exclaimed the motivated master of physical transformations, while sharing his punishing push-pull circuit for more than 220,000 followers on Instagram. If you’re pressed for time and want to torch some calories via some quality resistance training, this one is for you.
What Is Joe DeFranco’s 30-Minute ‘Push-Pull Hell’ Workout?
One Arm Dumbbell Row — 6 reps per arm
Dumbbell Goblet Squats — 6 reps
Shoulder Touch Pushups — 6 reps per arm
Repeat for 30 minutes, think positive, and trust in the process!
How This 3-Move Dumbbell Circuit Target Major Muscle Groups?
In just three moves, you’ll blast the entire body, starting out with bench assisted dumbbell rows, a pulling movement that is a great opposing move for office workers who find themselves hunched over a desk. You’ll tax the lats, traps, and rhomboids to strengthen your back and shoulders, while your arms and grip strength will also make gains.
Second-up is the goblet squat, a pushing movement that will build the glutes, quads, hamstrings, adductors, and calves. Not to mention the lower back and core muscles.
The final move is a shoulder touch (or tap) pushup, pounding both the upper and lower pecs in the chest, while testing the triceps, biceps, and shoulders along the way.
Okay, so this workout might be hellish, but it could lead to heavenly results. “For the rows and squats, use a dumbbell that represents about 30 to 35% of your bodyweight,” advised the hardcore coach.
Of course, all workouts can be adapted to suit any fitness level so to turn down the heat, you can reduce the time down from 30 minutes. Conversely, if you want to make like Joe DeFranco and ramp up the intensity, you could modify the shoulder tap pushups and execute them with your legs elevated on a bench, to amplify the tension. As you progress with this workout, you could also try to beat the number of reps attained in 30 minutes. But remember: “Unlike most ‘circuit training,’ the goal here isn’t to grab the lightest dumbbells in the gym and mindlessly bang out reps”, explained the highly qualified coach. “The load is heavy enough to challenge your strength and build muscle…while the format takes care of the conditioning. Simple on paper. HELL in practice.”
