Weekly Workout: Upper-Body Lift and PT with Paced Running for PT Tests

Here is a mix of upper lifts, calisthenics and some push-and-pull balance exercises, followed by goal-paced running for a total of 2.5 miles.

Upper Body/Run

Push-up pyramid 1-10 (run 25 meters between each set) = 55 push-ups

Repeat 3-4 times.

• Pull-ups max
• Bench press 5-10 (moderately heavy)
• Push-ups max (immediately after bench-press set)
  • Reverse push-ups 20
  • Arm haulers 20
  • Birds 20
• Pulldowns 10
• Barbell rows 10
• Plank pose one minute

Run

Repeat five times.

• Half-mile at goal mile pace 
• Sit-ups 20 in 25-30 seconds (work on paced sit-ups, too, for fitness tests)
• Cooldown walk or bike 5-10 minutes

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.

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