Pushups + Plank Jacks + Dips

Upper body work today involving push-ups, plank jacks, and dips. You want to be moving a fast clip, but be sure to use good form on these. Do full, all the way down push-ups and dips, no cheating!

This workout will have roughly a 1:1 work/rest ratio.


  • 20 sec – Push ups (hands either on weights or not)
  • 20 sec – Plank Jacks
  • 30 sec – Triceps Dips (feet up on bench if you can)

Rest 1 minute between rounds.


  • Beginner – 5
  • Intermediate – 6
  • Advanced – 7

Use a Gymboss miniMAX Interval Timer to easily time this entire circuit, including rest, allowing you to focus entirely and intensely on the workout.


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