Workout of the Week: Build Your Own Upper-Body Circuit

If you are in a large group and setting up a training program, here is a workout that allows for a variety of fitness levels. It also utilizes a wide range of exercises that work the upper-body joints in multiple planes, range of motion and movement. This “build-your-own,” upper-body circuit looks like this:

Using the push, pull, core, carry and run method, the following workout allows for the user to change exercises each set but work the same muscle groups in the following categories:

• Pull -- Any pulling exercise (pull-ups, pulldowns, rows, biceps curls)
• Push -- Any pulling exercise (push-ups, bench, military press, TRX push-ups, triceps extension)
• Core – Any core exercise for one minute (crunches, sit-ups, flutter kicks, plank pose, etc.)
• Repeat the upper-body circuit two times before moving to the carry/run section.

Carry: Carry a sandbag over the shoulder or on your head, farmer walk a kettlebell, grip a plate and farmer walk, or fireman carry a person 100 meters (50/50 with a partner if fireman carry).

This section is truly a core exercise but engages the entire body throughout the movement of walking fast or jogging as a load-bearing exercise. Depending upon what you carry will determine the muscle groups worked.

• Carrying a sandbag on the shoulder can simulate carrying logs during log PT.
• Carrying the sandbag on the head can simulate carrying boats or other equipment on the head as well.
• The plate carry is a pure grip and core exercise. Walking 100 meters while pinching the plate between the fingers and the thumb will test the grip. If you pinch or carry a 45-pound plate, you may want to carry only one and change hands throughout the walk.

Run one mile: Work on you goal mile pace with this run. If you have timed runs for which you are training in the future, make this mile a portion of the test. 

In other words, if you are training for a nine-minute, 1.5-mile timed run, run this mile in (or close to) six minutes. You also can mix in fast/slow intervals throughout the mile. Run a quarter-mile fast, quarter-mile slow x 2. It is up to you if you want to shoot for goal pace for timed runs or make them faster than goal pace to push your running/breathing limits.

Repeat the above circuit a total of four times. So that equals eight sets of push, pull, core and four sets of carry and run.

Swim

• After this event, which can take 60-90 minutes if you push hard for 3-4 sets, do a cooldown swim.
• Cooldown with 10-minute tread/running in place.
• Swim 10 minutes or 500 meters, whichever comes first.
• Do dynamic stretches for 10 minutes in chest-deep water.

This swim section is part mobility cooldown and focuses on the technique of treading and swimming for future training events.

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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