Weekly Workout: Full-Body Day

FacebookXPinterestEmailEmailEmailShare
A sailor performs a plank pose.
Master-at-Arms 1st Class Justin Rossman, assigned to the aircraft carrier USS John C. Stennis (CVN 74), performs a forearm plank during the physical readiness test, at Huntington Hall in Newport News, Virginia, Oct. 14, 2021. (Mass Communication Specialist 3rd Class Amy Johnson/U.S. Navy photo)

Here is a way to work all your muscles in one session arranged in a way where you can be moving constantly and recovering different muscle groups with "active rest."

Warmup/start of workout combo:

Running/push-up/squats pyramid 1-15:

  • Run 25 meters
  • One squat and one push-up
  • Run 25 meters
  • Two squats and two push-ups
  • Continue up to 15

Make some of the runs dynamic exercises like butt kickers, Frankenstein walks, high knees, etc. Try them with a weight vest to make this section harder.

Lift/PT phase:

You can go heavy on the squats, even do weighted pull-ups if you can, or resort to pulldowns in place of pull-ups. 

Repeat three times.

  • Squats 5
  • Max pull-ups or pulldowns 10
  • MJDB #2 -- 10 or you can do hang clean and push press for 5-10 reps (nonstop)
  • Max pull-ups or heavy rows 10/arm (or use barbell/machine rows)

Lift/core/cardio phase: Here is a way to mix in a few more muscle groups with your cardio option of choice.

Repeat three times.

  • Run or bike 5-10 minutes (depending on your time/ability)
  • Military press 10
  • Rows 10 (You can skip if you did rows in the above sets.)
  • Farmer walk 50 meters: Carry weight up/down stairs for five flights or 50 meters in one hand/50 meters in the other.
  • Arm haulers 20: Working the rear deltoids with this gem.
  • Plank pose one minute

If you move through this one fast, you typically can get it done in 60 minutes.

Enjoy.

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.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

Story Continues