Friday Workout – Living Room Version (No Equipment)

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Instructors from the United States Air Force Reserve Command Expeditionary Combat Support Training Certification Center, Dobbins Air Reserve Base, Ga., participate in TRX atomic push-ups (U.S. Air Force photo/Don Peek).

After a recent beginner article featuring 11 exercises for people getting started with fitness, here is a more intermediate version to challenge someone who is active, but not ready to go back to the gym just yet.

This is a no-equipment-needed workout you can do with the same exercises from the article “Don't Make This Mistake as You Begin to Exercise Again

Warm-up: This increase in repetitions of push-ups, squats, jumping jacks can be increased by 5 or 10 depending on your fitness level. If you have to, go to your knees to complete the reps for push-ups.

For jumping jacks, jump rope or stairs, the goal here is to increase the heart rate and simulate some form of cardio activity. If you have a bike or treadmill in your house, you can use that for the time required in each set if you prefer:

  • 10 push-ups, 10 squats, 30 seconds jumping jacks or rope (run up and down stairs)
  • 20 push-ups, 20 squats, 45 seconds jumping jacks or rope (run up and down stairs)
  • 30 push-ups, 30 squats, 1 minute jumping jacks or rope (run up and down stairs)
  • 20 push-ups, 20 squats, 45 seconds jumping jacks or rope (run up and down stairs)
  • 10 push-ups, 10 squats, 30 seconds jumping jacks or rope (run up and down stairs)

Light stretches throughout each set as needed for legs, arms, and shoulders, chest.

PT Recovery / Reset: Balance out the torso muscles, build better posture.

Crunches and Sit-ups – 1 minute (pace yourself): I have a set of sit-ups here mainly for those who still need to take sit-up or crunch tests within their PT tests for their career. These are optional. Replace with another option if you prefer like knee-ups, leg levers, flutter kicks, or plank.

Death by Push-ups! 10 min plank with push-ups EMOM

Pyramid or 10 reps each minute (Intermediate and advanced options)

Pyramid 1 push-up the first minute, 2 push-ups the second minute, 3 push-ups the third minute. Keep going up by one each minute until you get to 10 minutes / 10 push-ups. Or if you want to challenge yourself, try to do 10 push-ups every minute on the minute for 10 minutes. (EMOM)

Stay in push-ups UP position or plank pose for 10 minutes. Do not drop your knees, but you can shake out an arm when in a side plank position. You do not have to remain perfectly still, but you should consider it if your new PT test requires Plank Pose and 4+ minutes to max it. (Navy – plank pose – no crunches, USMC – plank or crunches optional)

PT Reset / Recovery: Round 2.

This last segment is a cardio blast that works the lungs and legs. Do this circuit non-stop with little rest to keep the heart rate up.

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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