This workout features a variety of circuits that mix calisthenics, cardio options (run and non-impact), resistance training using dumbbells, weights, and a TRX. Remember to check out the videos for more thorough descriptions.
5:00 warm up and light stretch.
Full Body /Core / Cardio
Repeat 5 Times
- Jumping Jacks – 10
- Squats – 10 (no weight)
- Light stretch
Repeat 3 Times
- Run fast four minutes or bike or elliptical at level 10 – 15 for 4 minutes
- Squats – 20
- Lunges – 10 per leg
Repeat 3 times
- Pullups – max
- DB Rows or TRX rows – 10
- TRX atomic pushups – max
- Situps – 15 to 20 in 30 seconds (work on this pace)
- Plank pose – 1 minute
- Swimmers – 1 minute
- Rev pushups – 20
- Birds – 20
- Arm Haulers – 20
- TRX rollouts – 10
1.5 or 2 mile run.
Timed bike or elliptical options. Add in non-impact cardio if you have ability and time. If you don’t want to bike, pick one of these elliptical options:
Elliptical pyramid – Increase levels of resistance by two until failure to maintain 50-60 rpm, then return in reverse order to where you started. Start at level 10 on elliptical. (10,11,12,13…etc)
Hard Intense 6-8 min – See how quickly you can burn 100 calories on elliptical. Enter weight and max out resistance. Push hard!
Elliptical tabata – 5 minutes of 20 second sprints, 10 seconds easy, rest 2 minutes. Repeat 5 minute tabata sets three times.
Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS). There are also over 800 articles on Military.com Fitness Forum focusing 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
