Here's Our Favorite Group Workout of the Week

Some workouts are just more fun than others, and then for some, you are just glad to have survived and are proud of your accomplishments. This workout below kind of shares both of those categories. Maybe it was the heat and humidity that made this one hurt more than normal, but we enjoyed this one until we did not.

What follows is a way to mix in running and calisthenics at moderate levels of repetitions, as well as add swimming with treading skills.

Warmup 5-10 minutes with burpee pyramid 1-10, with 25 meters of dynamic stretches in between.

Two-mile run fast

Repeat five times.

• Run a quarter-mile at goal mile pace
• Push-ups 20
• Sit-ups 20

Two-mile run fast

Repeat five times.

• Run a quarter-mile at faster than goal pace (sprint?)
• Push-ups 20
• Sit-ups 20

100 pull-ups any way you can -- spread throughout the day, if needed, or mix in pulldowns/rows to get a total of 100 pulling exercises.

Swim 500-meter warmup (or cooldown from run/PT)

Repeat 10 times.

• Swim 100 meters fast
• Swim 50-meter side stroke goal pace
• Tread water one minute no hands

I hope you like this one as much as we did. This one is fun to do with a small group. The group atmosphere will push you during your runs and keep you honest on your PT.

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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