Most Popular in Fitness

  • Army PFT Push-up Score Chart
    Army PFT Push-up Score Chart
    Military.com|
    You must score at least a 50 in each event in order to pass the APFT to graduate Basic Combat Training.
  • Army PFT Two-Mile Run Score Chart
    Army PFT Two-Mile Run Score Chart
    Military.com|
    You must score at least a 50 in each event in order to pass the APFT to graduate Basic Combat Training.
  • Army PFT Sit-up Score Chart
    Army PFT Sit-up Score Chart
    Military.com|
    You must score at least a 50 in each event in order to pass the APFT to graduate Basic Combat Training.
  • Army Basic Training PFT
    Army Basic Training PFT
    Military.com|
    The Army's Basic Training Physical Fitness Test is a three-event physical performance test used to assess endurance.

Workout of the Week: Different Choreography

Balance Your Push-Up Workout

Here is a two for one special this week. It is essentially the same workout just different arranged with the same exercises to produce a different effect. We did version number 1 on a Monday, a Max Rep Set workout on Wednesday, and the version number 2 on Friday last week.

The workout is essentially a pushup pyramid where you run back and forth on a field, track, or basketball court and do increasing numbers of pushups each lap.

Pushups Pyramid 1-20 (plus running pullups, situps, dips)

1-5 Pushup Pyramid
Run 25m 1 pushup, run 25m 2 pushups, run 25m – 3 pushups, run 25m – 4 pushups, run 25m – 5 pushups.  However, after every fifth set do the following exercises.
Run 1 mile
Pullups max
Situps 1 min at goal pace for 1-2 minute tests
Dips max

6-10 pushup pyramid:  Go from 6-10 with 25m runs in between each set.
Run 1 mile
Pullups max
Situps 1 min at goal pace for 1-2 minute tests
Dips max

11-15 pushups pyramid:
Run 1 mile
Pullups max
Situps 1 min at goal pace for 1-2 minute tests
Dips max

16-20 pushup pyramid:
Run 1 mile
Pullups max
Situps 1 min at goal pace for 1-2 minute tests
Dips max

Cooldown swim, bike, elliptical for 15 minutes

The total sum of this workout varies as it depends upon your ability to do max effort pullups, dips, and paced situps each round. However, you run 4 miles and do 210 pushups in this workout. 

Here is another way to arrange this one for a completely different feel of the same type of workout.

This requires a place to run like a track or road and you could try it on a field or basketball court as well.

Run 1 mile, but every 40-50m – stop and do a pushup. You will accumulate 40-50 pushups per mile. Then do your max rep sets of pullups, dips, and situps 1 min. Repeat that 3 more times and you will get roughly the same number of pushups, dips, situps, running and pullups, but it is just different.

It is different since you cannot really get into groove with running the short / fast runs.  You can push yourself and make them faster than job pace runs and border on sprinting. You will find you are working harder if you push yourself on the 40-50m runs than on a steady 1 mile run. Regardless of the workout you try or if you do both, work hard on the runs as this workout is designed to help you with the PT / running transition issues many people have when doing PT tests.

Related Topics

Fitness

Military News App by Military.com

Download the new Military.com News App for Android on Google Play or for Apple devices on iTunes!

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