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Stew’s Favorites: Tabata Weights / Calisthenics

Squats at the gym

This series of articles is a favorite workout of the week for TWENTY weeks. This is WEEK 20. See links below for weeks 1–19 for great ideas to add to your workout routine. These are some of the latest workouts we have been doing with our Spec Ops Heroes of Tomorrow group. If you are ever in the Annapolis MD area and want some of these workouts they are FREE to people seeking military, police, fire fighter professions or those serving /​ have served.

This is a mix of weights and calisthenics and higher intensity cardio events using the Tabata Interval protocol.

We do 5 minute sets of the Tabata Interval which is a 20 second sprint /​ 10 second easy pace repeat 10 times (equals 5 minutes). Then you spend roughly 5 minutes in the gym doing a Push, Pull, Full Body, Ab exercise for 1 minute each. Give yourself 15–20 seconds in between each exercise for transition time.

Warmup with 5 min tabata (20 sec fast /​ 10 sec slow)

Repeat 4 times:
Push 1 min
Pull 1 min
Full 1 min
Abs 1 min
5 min tabata interval

Feel free to change the exercises each set

(push = pushups, dips, military press, bench press, shoulder workout - any chest — shoulder — tricep exercise)
(pull = pullups, pulldowns, DB rows, bicep curls, barbell high pulls — any back — bicep exercise)
(fullbody = burpees, dead lifts, power clean, hang cleans, KB swings, MJDB#2, thrusters — any exercise that works multiple joints in the legs, core, arms)
(Abs = situps, plank pose, flutterkicks, TRX rollouts, knee ups, leg levers, crunches, farmer walks — Any core exercise)

Run 1.5 mile easy
Run 1.5 mile fast

Warmup — 500m swim — any stroke

Swim
Repeat 10 times
100m at goal 500m pace
Pushups 1 min
Situps 1 min
squats 1 min or Pullups if you have a pullup bar on pool deck

Cooldown 500m with or without fin

Related Topics

Stew Smith Tactical Fitness Military Workouts Swimming Weight Training Running and Cardio

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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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