Weekly Workout: Weight Vest Weekend

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Stew Smith Weighted Vest Push-up
Weighted vest push-up. (Stew Smith)

Here is a new carry weight workout using a weight vest that can be done just about anywhere. This is great for those of you travelling during the holidays:

Weight Vest Weekend:

If you have no vest, then carry a 30-pound dumbbell or kettlebell or wear a backpack during transitions:

Push-up/30-meter run pyramid: 15 minutes nonstop. How high can you get in 15 minutes?

Here is how the pyramid for time works:

  • Run 30 meters, do one push-up
  • Run 30 meters, do two push-ups
  • Run 30 meters, do three push-ups ... keep going and increase every set for 15 minutes. 

Note that if you start to fail, you can start over at one again or try to repeat in reverse order for the remainder of the 15-minute, nonstop workout. How high can you get?

Stair climb and squat pyramid, 15 minutes: Up and down stairs for 15 minutes and do the squat pyramid each direction:

Here is how the stair/squat pyramid for time works:

  • Up/down steps, do one squat
  • Up/down steps, do two squats
  • Up/down steps, do three squats ... keep going and increasing every set for 15 minutes. 

How high can you get in 15 minutes?

Dips/lunges 10-minute pyramid (no travel between sets)

  • One dip/one lunge per leg
  • Two dips/two lunges per leg ... do for 10 minutes
  • How high can you get in 10 minutes?

Weight vest/weight room mix:

Max pull-ups with weight vest

Repeat for three sets.

  • Pull-ups 5 (or max if less than five reps)
  • Deadlifts 5 or leg press 10

Max pull-ups without weight

Cardio cooldown: Your option to spend 15-20 minutes of an easy paced run, bike, elliptical, row or swim.

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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