This Fitness Challenge Involves a Pyramid Warmup and Advanced Circuit Training

This week's fitness challenge is an advanced-level, high-volume workout. It features creative ways of implementing a pyramid warmup and cooldown with one-minute weight and PT circuits, and a final fun or swim PT combo.

Burpee/fireman carry, bear crawl or farmer walk pyramid:

You can choose to bear crawl 25 meters, farmer walk or fireman carry for each burpee set.

• One burpee

• Two burpees

• Three burpees -- Do a light stretch on the fifth burpee.

Lightweight Shoulders

Repeat three times.

Circuit (One minute each, 45 seconds work, 15 seconds transition time):

• Pull-ups max (rest as needed)

• TRX Atomic push-ups max

• Hang from bar: knee-ups or toes to bar

• Push press

• Plank pose

• Pulldowns (heavy) or TRX rows

• MJDB#2

• Step up or box jumps

• 45 -- 15 seconds change exercise time for a full 10 minutes.

Repeat 1-5 burpees again, followed by another 10-minute circuit.

Repeat 10 times.

Swim or run:

• Swim 50 meters fast or run 200 meters fast.

• Push-ups 10 to 20

• Abs of choice 20

We are starting to wind down our lifting cycle and adding more calisthenics into the workouts as we progress through the year.

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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