Push * Pull* Run Workout

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Good morning!

I have a GREAT workout for you guys. It involves two of my favorite things– dumbbells and running— and it’s guaranteed to challenge you!

Carrots 'N' Cake-11 (1024x682)

Dumbbells instantly make a workout more challenging because they require so much more of your stabilizer muscles, which means you’re working even harder. And running… well, running is always tough, especially if you’re giving it your all!

Carrots 'N' Cake (1024x683)
Outfit: Brooks Women’s Distance Long Sleeve/Brooks Women’s Streaker Capri/Brooks Women’s Glycerin 13/Bombas Ankle Socks/Oakley Overtime Sunglasses

Ok, are you ready to work out? Here we go!

pull push run workout

The first movement is Dumbbell Plank Rows, which are especially awesome because you’re working your entire core while simultaneously building strength and definition in your upper back, shoulders, biceps, and triceps. It’s a full-body movement for sure!

Carrots 'N' Cake-3 (1024x682)

Here’s how to do them: Grab your dumbbells and get into a plank position with your feet slightly wider than hip width. In a rowing movement, lift one dumbbell off the ground and engage your core to keep your balance. (You want to hold that nice, solid plank position and not lift your butt or rotate your hips too much.) Then, bring the weight back to the ground and switch sides. Continue alternating right and left arms for a total of 10 reps (5 each side).

Carrots 'N' Cake-4 (1024x682)

The next movement is Shoulder-to-Overhead, which means you can do Strict Presses, Push Presses, or Push Jerks to get the dumbbells from your shoulders to overhead. (I used 25-pound dumbbells, so I did Push Jerks.)

Carrots 'N' Cake-6 (1024x682)

Once again, you’ll perform 10 reps. Be sure to keep your core engaged (I always think of mine as a tree trunk) and avoid arching your back.

Carrots 'N' Cake-7 (1024x682)

The final movement is a 50-meter shuttle run. Put down your dumbbells and then sprint 50 meters to a set point, like a telephone pole or another landmark, and then 50 meters back to your dumbbells to finish the rest of the workout.

Carrots 'N' Cake-10 (1024x682)

And this is where things get really fun! The first round was 10 Dumbbell Plank Rows followed by 10 Shoulder-to-Overheads and then a 50-meter shuttle run. After that, you’ll do 9 Dumbbell Plank Rows, 9 Shoulder-to-Overheads, and a 50-meter shuttle run… then 8 reps of each with a shuttle run, 7 reps of each with a shuttle run… all the way down to 1 rep of each and a shuttle run. Tough, right? Have fun! 🙂

Carrots 'N' Cake-12 (1024x682)

P.S. Lucie Wicker is the amazing photographer behind the photos in this post!

Disclaimer: Please consult your doctor before starting a new exercise program. 



  1. Just did this! It was HARD! I needed to do it in the house so instead of a 50m run I sprinted my stairs and back down! Thanks Tina!!

  2. Awesome workout! Looks so pretty there, too 🙂

    I am so sore (in a good way) lately since I started doing my 100 Reps Fitness Challenge. It’s good to challenge ourselves with exercise and embrace the fun in it!

  3. Looks like a good one. Question about the plank rows – if you split the reps in half like you did (10 is five in each side), how do you split up the odd ones? I have OCD and would have to do the same number of reps on each side. 🙂

  4. Oh, this looks doable and have me feeling good and sore after!
    So, its 100 meter shuffle -50meter to and 50 meter back to your weights?

    Love the background, where did you shoot these pics?

  5. Do you have a recommendation for a winter running jacket? Something for like 0-20 degree weather that will keep you dry if it’s snowing! (If it ever actually snows this year!) Thank you!

  6. Certified personal trainer here. I think your hips are, in fact, rotating way too much. Especially in your second picture. Whenever you’re in a plank position, unless it’s a side plank or hip-drop planks, the hips should be square to the ground…which is what I think you’re trying to convey…but not actually doing. Just thought I’d point it out because we don’t always catch our own bad form when we’re not in front of a mirror. Easy mistake. Great workout! Careful on those rocks…

  7. Pingback: Link Love #56 |

Leave a Reply

Your email address will not be published.


Join the community!

Get recipes, workouts. and discounts straight to your inbox for FREE!
© 2022 Carrots ‘N’ Cake. All Rights Reserved | An Elite CafeMedia Food Publisher | Funnel Build & Design by: Maria Filipina Co.