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Weekly Workout Lightening the Load

The Best Shoulder Workout

People are starting to comment on the weekly workouts posted here lately. Here is an email from a gentleman who calls me out on the intensity level of the workouts:

Stew,
 
I see you are posting some pretty tough workouts on Military.com. How about something for the average guy – not going to be a Special Ops guy, but someone doing fitness to stay healthy and simply look and feel better? 

–Jack

Roger that! I read you. Sorry about the neglectful upload of workouts, thanks for the reality check.

Here are a couple types of workouts that mix calisthenics with weights and can be done as full body workouts or in two days (upper body and lower body).

Upper Body Beginner / Intermediate PT Pyramid

Pushups / Crunch-Plank PyramidHow high can you go up the pyramid?

  • 1 pushup, 2 crunches or 5 sec plank
  • 2 pushups, 4 crunches or 10 sec plank
  • 3 pushups, 6 crunches or 15 sec plank
  • 4 pushupss, 8 crunches or 20 sec plank, and on until you fail at pushups

Once you fail at pushups, take a break but rest with cardio for five minutes. Walk, jog, bike, elliptical, row – your choice. Then go back to where you left off on the pyramid. If you fail again, repeat in reverse order back to the starting set. Once you get to the bottom again, take a five minute cardio break again.

Your next step is to do the following workouts:
Multi-Joint Dumbbell (MJDB) #1
Lightweight Shoulders 5#

Then repeat MJDB#1 again.

Cool down with cardio for 20-30 minutes by walking, jogging, biking, using the elliptical, swimming, rowing, or more. It’s your choice.

Lower Body / Abs / Cardio

Warm-Up with abs set

  • Crunches – 25
  • Rev crunch – 25
  • Double crunch – 25
  • Left crunch – 25
  • Right crunch – 25
  • Bicycle crunch - 25
  • plank pose 1 min

Repeat four times, no weights are needed.

Walk/jog/bike 2 minutes fast pace

Cardio Intervals: Pick one or do both if you have time and energy.

Bike pyramid – Each minute gets tougher than the previous minute by increasing resistance by one to two levels. Go up until you can no longer peddle at 70-80 rpms. Repeat in reverse order once you fail. Take 15-20 minutes to do this workout at first, and build up to 30-40 minutes over time.

Elliptical Tabata Intervals – Warm-up for five minutes at an easy pace. Start the next five minutes doing a 20 sec sprint and 10 second easy pace in turn. Do the easy workout in a five minute set again. Finish with a second round of tabata interval for five minutes.

Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS).  There are also over 800 articles onMilitary.com Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books:  Navy SEAL Weight Training and Tactical Fitness

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books: Navy SEAL Weight Training and Tactical Fitness

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