This Combo Workout Isn’t Just for Fitness Test Preparation

There are so many fun, effective workouts that combine running, swimming and calisthenics exercises. You can use these to prepare for many of the military's special ops/diving fitness tests or a lifelong go-to series of activities that keep you moving and doing more as you age.

The workout ideas below are designed to give you a full-body workout that can be done every other day if you prefer. It combines running and swimming intervals with exercises such as pull-ups, push-ups, squats, lunges, and plank poses or sit-ups.

Warmup -- To get started, warm up with a one-mile jog or 10-minute bike if you need to limit the amount of running impact on the knees. You can replace all of the running sections of this workout with a bike interval, using the helpful replacement ratio of one mile of running equals 10 minutes of biking. Once you've warmed up, it's time to move on to the running and swimming intervals mixed with calisthenics.

Running and Leg PT -- For the running intervals, try the following distance, increasing the pace each set while mixing in squats and lunges. Rest for one minute or with a 100-meter walk between each set:

Repeat 6-8 times.

Run 400 meters (or bike for 2.5 minutes) at an easy pace (however you define easy). For each set, reduce that time by 10 seconds for each 400 meters until you cannot meet that pace. Then repeat in reverse order to total 1.5-2 miles of total distance.

For each set between the run intervals, do the following after the rest period:

• Squats: 20
• Lunges: 10/leg
• If you have a pull-up bar, add 5-10 pull-ups each set.

As you progress, you can try to increase the distance to 800 meters each set of running to work on pacing. Or you can decrease it to 100-200 meters and work on speed. Both are helpful to your conditioning and break up the monotony of the same old workout.

Swim PT -- This is another effective way to do more in less time by mixing swimming sets with calisthenics on the pool deck between swims. For instance:

Repeat 5-10 times.

• Swim 100 meters fast
• Push-ups: 10-20
• Plank pose or sit-ups/crunches: 30 seconds
• If you have a pull-up bar on the pool deck, add five pull-ups each set. 

Pull-ups -- You can always make up the pull-ups later or spread them throughout the day in small sets if you have access to a pull-up bar. If you cannot do pull-ups properly, try using a TRX suspension trainer or do dumbbell rows and biceps curls to work the pulling muscles. But keep trying; doing pull-ups just requires some practice.

Wearing a calorie monitor, I can attest that these types of workouts can help you burn up to 1,000 calories in one hour and will improve your overall fitness level. So if you're looking to get fit and have fun doing it, this is the workout for you.

These types of intervals provide a full-body workout and take your fitness to a new level if all you do now is lift or do cardio. If you're looking for a way to switch up your workout routine, this running and swimming interval workout is an efficient, and effective way to get it done by working the heart and lungs and major muscle groups.

Finally, cool down with a five-minute jog or a light swim and stretch. I have been ending all of my workouts with the following cardio/mobility cooldown:

Repeat twice.

• Easy cardio: 5 minutes (bike, walk, jog, etc.)
• Stretch or foam roll: 5 minutes

Try it all in one shot or break it in half, and you have a nice upper-body day swim workout one day, along with a useful lower-body day run/bike workout for the next day. 

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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