My Go To Workout


This… is my go to workout.


This is for Moderate – Advance fitness enthusiasts.

I strength train with weights and calisthenics. The balance between the two styles is what made me as strong as I am today. Fine tuning my methods and figuring out what workouts work well with others to get the best results and fast is what I am all about. There is one workout I do weekly as a baseline to tell me if I have maintained, slacked off or gotten stronger and I am going to share it with you.

It’s not complicated…


Push-ups, Pull-ups, Dips… That’s it.


Every minute on the minute you are either resting or working out. Each workout is as many as you can do.


Start :


60 seconds of Push-ups


60 seconds rest


60 seconds Pull-ups


60 seconds rest


60 seconds Dips


60 seconds rest

** repeat x4 **

This completes 1 set and the goal is to complete 4 sets keeping the rest the same amount each time. During my rest periods I keep track of how many reps with good form I completed of that workout. Form is everything and obviously the human body has a certain capacity it can do so during each workout make sure you take adequate pause rests to fully complete each rep. This workout is truly a full upper body slam and shouldn’t be taken lightly. Perform a proper warm-up before tackling this bad body and stretch properly afterword. My warm-up usually consists of a 10 minute run/jog followed by dynamic hip opener stretches and light high rep bicep curl and lateral curls.


This workout can be a stand alone one and done routine or you can put it right in the middle of whatever you already had planned to spice things up a bit. The reason I love this workout is for one it takes everything I have mentally and physically to complete it as best I can but also with the alternating rest you can invite a partner. I’m sure they would love you for it lol.


The key is to be consistent with it. Like I have said I do this once a week to tell me where I am at as a mental and physical check. Give this one a try and let me know what you think!


Author: michaeleckertfit

Michael Eckert is the founder of Michael Eckert Fit, a former United States Marine and Certified Personal Trainer dedicated to teaching new ways to getting you stronger and becoming healthier.