Build Strength, Build Stamina, Smash Cardio with PunchStrong PPS


Quick, Challenging, Fast Strength Gains

How do you kick start your day? We know at PunchStrong there is always commitment need to make a difference, this commitment starts with the mental attitude you start your day with. To help set your PunchStrong mentality from the moment you wake up we undertake a 15 minute PunchStrong workout every other morning. We call this “PunchStrong PPS” which stands for “Pull-ups, Press-ups, Squats”. As this routine only takes 15 mins there is no excuses not to do this every other day. All you need is a pull up bar and enough space to complete press ups.

Arnie Conquer

Start your day!

Set that alarm slightly earlier, you need to push yourself if you want to start making a difference. By completing this your mindset should be focused on eating well and being motivated throughout the day, there’s no point busting your ass in the morning the eating rubbish throughout the day, so the PPS is great motivation.

PunchStrong PPS

Follow these sets with no breaks, continue until you finish.

1 pull-up, 2 press-ups, 4 body squats.
2 pull-ups, 4 press-ups, 8 body squats.
3 pull-ups, 6 press-ups, 12 body squats.
4 pull-ups, 8 press-ups, 16 body squats.
5 pull-ups, 10 press-ups, 20 body squats.
6 pull-ups, 12 press-ups, 24 body squats.
7 pull-ups, 14 press-ups, 28 body squats.
8 pull-ups, 16 press-ups, 32 body squats.
9 pull-ups, 18 press-ups, 36 body squats.
10 pull-ups, 20 press-ups, 40 body squats.

Smashed it!

Some might not make the full routine on day one, but go to failure and push yourself until you can reach these number if reps and sets.

Punching Harder

For those who might find this easy next week there will be a more advance PunchStrong PPS coming your way… If you think you’re ready?

Conquer yourself, the rest is easy.

Alex Johnson

By Alex Johnson

My friends think of me as a mixed martial arts ninja and I don't disagree with them. I live in Essex (UK) with my wife and dog Kingston, who eats more protein than I do.

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