Friday Workout of the Week 1 for 2017


Some think all they need is a workout to get moving toward their goal. But actually, if you define a workout as a single event, then you may want a plan for the long term. If you are getting started and need to build some good habits of adding exercise to your day and drop a bad habit, you will find goal achievement in a relatively short period of time. Let me put it this way -- if you start today, a year from now you will be a different person.

Here is a program that is for beginners and has been helping people off the couch for years -- See the 45 Day Plan.

However, if you are not a beginner and are looking for something more challenging to try out in 2017, try this TRX or suspension training program:

Warmup pushup / squat run pyramid 1-10
Repeat 5 times (for advanced levels, do with a 20lb weight vest)
Pullups max (vest optional)
TRX pushups max (vest)
MJDB#2 – 10 (vest and dumbbells)
Run or bike 5 min

No vest
Repeat 3 times

‚ÄčTRX squat row 10
TRX squat wide row 10
TRX squat high row 10
TRX rollouts 10
TRX Plank pose 1 min (same as rollouts - just hold)
Stretch / foam roll

Regardless of your level of fitness, Set a Goal and get after it! Good luck. Let's see what you can do for your health and wellness in ONE year. A year from now, let us know!

Happy New Year!

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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's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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