Weekly Workout: Build Your Own Full-Body Routine

If you are ever wondering how to arrange a quick and effective workout routine that will work everything with a few exercises, try this Build Your Own Full Body Routine:

The method I like to use, I call: push, pull, full, legs, core.

If you think about your exercises belonging to this category, you can arrange a workout of the day to cover a real full-body workout:

You can try each exercise for one minute with calisthenics options. For instance:

• Push options: A variety of push-ups (to include wide, regular, close grip, handstand) or dips.
• Pull options: A variety of pull-ups (to include wide, regular, reverse, close grip), Australian pull-ups.
• Full-body options: 8-count push-ups, burpees, Turkish get-ups.
• Leg options: Squats, lunges, broad jumps, vertical leaps, box jumps, stair climbs.
• Core options: Any abdominal exercise like sit-ups, crunches, flutter kicks or plank-pose varieties.

Do each for 1 minute of calisthenics: push, pull, leg, full, abs

Set #1: Example exercise arrangement: One minute of each -- push-ups, pull-ups, burpees, lunges, plank pose. Rest for 15 seconds between each exercise.

Set #2: For your second set, add a weight vest to the above exercises.

Set #3: Build your own dumbbell workout: Select a group of dumbbell exercises that follow the arrangement of push, pull, leg, full, abs (like dumbbell military press, dumbbell rows, dumbbell squats, kettlebell swings, Russian twists for 10-15 reps each)

Set #4: Try a barbell sequence or opt for a cardio cooldown for 15-20 minutes of your choice.

Barbell options: Bench press, barbell rows, front squats, hang clean, rollouts for 5-10 reps.

So when trying to make a full-body workout that is quick and requires as much as you want in terms of equipment, try the push, pull, full, legs, core system.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.