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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\u2019ve got the stamina, he\u00a0 can provide the key to your own success, but be sure to hydrate!<\/p>\n
\u201c30 Minutes of PPL Hell!\u201d exclaimed the motivated master of physical transformations, while sharing his punishing push-pull circuit for more than 220,000 followers on Instagram<\/a>.\u00a0 If you\u2019re pressed for time and want to torch some calories via some quality resistance training<\/a>, this one is for you.<\/p>\n Repeat for 30 minutes, think positive, and trust in the process!<\/p>\n \u00a0<\/p>\n In just three moves, you\u2019ll blast the entire body, starting out with bench assisted dumbbell rows<\/a>, a pulling movement that is a great opposing move for office workers who find themselves hunched over a desk. You\u2019ll tax the lats, traps, and rhomboids to strengthen your back and shoulders, while your arms and grip strength will also make gains.<\/p>\n 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.<\/p>\n The final move is a shoulder touch (or tap) pushup<\/a>, pounding both the upper and lower pecs in the chest, while testing the triceps, biceps, and shoulders along the way.<\/p>\n Okay, so this workout might be hellish, but it could lead to heavenly results. \u201cFor the rows and squats, use a dumbbell that represents about 30 to 35% of your bodyweight,\u201d advised the hardcore coach.<\/p>\n 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: \u201cUnlike most \u2018circuit training,\u2019 the goal here isn\u2019t to grab the lightest dumbbells in the gym and mindlessly bang out reps\u201d, explained the highly qualified coach. \u201cThe load is heavy enough to challenge your strength and build muscle\u2026while the format takes care of the conditioning. Simple on paper. HELL in practice.\u201d<\/p>\n We\u2019d expect nothing less from you, sir!<\/p>\n To follow Joe DeFranco on Instagram, click here.<\/a>\u00a0<\/strong><\/p>\n<\/p><\/div>\nWhat Is Joe DeFranco\u2019s 30-Minute \u2018Push-Pull Hell\u2019 Workout?<\/h2>\n
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How This 3-Move Dumbbell Circuit Target Major Muscle Groups?<\/h2>\n