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Workout of the Week: Push Pull Core Cardio

Marines Pushups

Our training program transitions from the higher repetitions PT / weights and higher mileage running to more of a 50-50 split of weights / PT and shorter / faster runs. Here is a way to mix in a full body workout with a mix of weights, calisthenics, short fast runs (as “rest” exercises), and a longer cooldown cardio event in a workout that can push 60-90 minutes if you do the entire program:

Warmup with burpee pyramid 1-10 with 25m runs in between
Run 25m 1 burpee, run 25m 2 burpees…continue until you reach 10.
You can mix in dynamic stretches during the 25m jogs as well.

Repeat 4-5 times (or what time allows)
Run 5 minutes – steady goal pace for timed runs.
Pullups max
Bench press 10
Pushups – immediately after bench press for max reps.
Sit-ups or crunches 1 minute
Weighted pullups – max (10-20 lbs)
Push Press 10
Pulldowns 10 or DB rows 10/arm
Stair crawl up/down or 25m bear crawl
Plank pose 1 minute

Lightweight Shoulder Circuit

Swim 1 mile with fins or
25 minute bike, elliptical, or jog.

As you can see this is what we classify as a Push, Pull, Full, Core, Cardio cycle. Leg Day will be saved for tomorrow and mixed with interval paced running. Though it is not a heavy day on the full body movements, the added weights to this calisthenics program is an easy way to transition from calisthenics only workout cycles to more of a mix into full blown strength / weight cycles within the next 6-8 weeks.

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Fitness Stew Smith

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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.

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