People often ask me whether I like to do full-body workouts in one workout day (every other day) or split the upper- and lower-body workouts into two days.
Well, I like both. However, if you are fairly advanced and like higher-volume workouts, you may be better off with a split routine. Full-body workout days are great every other day with cardio-only days in between, but doing a split routine will allow you to push your resistance training on several days back to back.
You always can follow a split routine with a cardio option like the advanced options below:
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Upper Body/Cardio Mix |
Lower Body/Cardio Mix |
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Warmup 5-minute jog or bike Reverse PT Pyramid: 20-16: Push-ups, reverse push-ups, arm haulers, abs of choice - run 100m after each set 15-11: Burpees, birds, abs of choice -- run 100m after each set Weight PT Pyramid: 10-6: Pull-ups or pulldowns, barbell rows, shoulder press 5, 4, 3, 2, 1: Bench press, pull-ups (wt.) or pulldowns heavy, plank pose 1 minute Do all exercises in circuit format for the level of the pyramid you are on. We did the PT section on a basketball court and ran 3 lengths to get 100m roughly. Run 2-3 miles or Swim: 500m, 400m, 300m, 200m, 100m -, rest with 2-minute tread between each set. Swim any stroke or mix it up as desired. |
Weight Vest Leg Day With Weight Vest Run squat pyramid 1-10 Run 25m, 1 squat, run 25m, 2 squats, ... to 10 Repeat 10 times Stairs = up/down 1 flight -- 10 squats *take off weight vest Repeat 2 times 200-yard shuttle runs -- break up into 5 x 40-yard laps. Repeat 5 times Hang clean 5 Front squats 5 Deadlifts 5 Run 2-3 miles - with 50-100m intervals spread throughout for last 1 mile OR Swim or ruck: Swim 500m warmup Swim 1,000m with fins Tread with weight for as many 1-minute sets as you can, or ruck 3 miles. |
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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![How to lose weight by running on a treadmill](http://images03.military.com/sites/default/files/styles/thumbnail_tile/public/2021-08/runningtreadmill.jpg?itok=mcI1KRO2 "Army Cpt. Phillip Williams runs the first leg of Afghanistan's "Hood to Coast" run on a treadmill in Kabul, Afghanistan. (Jack Pagano/NATO Training Mission Afghanistan)")
