The Dual Gains Workout Infographic

This week’s workout is based on Bruce Lee’s immortal words:

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”

You don’t have to go through a gazillion exercise to get a good workout. If you do it right, one exercise could do it (burpees, anyone?).

In this case, it’s two exercises. Push ups for your upper body and and squats for your lower body.

This is a fast paced, minimalist whole body workout that will leave you drenched.

So download your copy of the workout sheet and start breaking a sweat, but before you do that, watch my friends Dmitry and Jaroslav doing the workout for maximum motivation.




Do each exercise for the specified amount of time, rest for 10 seconds, then move to the next exercise. Once you finish one round, rest for 1 minute. Do 4 rounds total.



  • Instead of doing regular push us, alternate between three advanced push ups (eg: one arm push ups, diamond push ups, wide push ups).
  • Instead of regular bodyweight squats, you can pistol squats.


  • Instead of doing regular push ups, you can do knee push ups
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