Weekly Workout: Favorite Workouts

The favorite workout of the week was a mix of one-mile runs. You can do them nice and easy as a recovery run, hard and timed at your goal testing pace, or mix in fast/slow intervals for a specified time or distance. However, after the run, you have a full-body cycle of exercises focusing on grip, pushing/pulling and core mixed with longer-distance sprint/jogs. Try to go fairly heavy with the kettlebell swings and work on sit-up pace for two-minute timed sets for testing.

Run 1 mile

Pull-up/burpee pyramid 1-5: 1 pull-up, 1 burpee, 2 pull-ups, 2 burpees … up to 5/5 of each.

KB swings 20

Sit-ups 1 min

400m sprint/400m jog

*no rest between pull-ups and burpees

Run 1 mile

Pull-up/Burpee pyramid 6-10:  6 pull-ups, 6 burpees, 7/7, 8/8 ... up to 10/10 each.

Kettlebell swings 20

Sit-ups 1 min

400m sprint/400m jog

*rest as needed in between. Do sit-ups and kettlebell swings between higher sets, if needed.

Run 1 mile

Pull-up/burpee pyramid 10-1 or 11-20: Continue up the pyramid or repeat in reverse order.

Kettlebell swings 20

Sit-ups 1 min

400m sprint/400m jog

*continue up until you fail. If you wish, you can do 5, 4, 3, 2, 1 as a cooldown pull-up/burpee set.

Swim/PT -- Top it off with some swim time and treading practice, mixed with fast swim intervals and other PT exercises (push-ups/any ab exercise of choice). You also can opt to do one minute of plank poses for abs of choice, if you prefer.

Warmup 500m without fins

Tread water 10 min no hands

Repeat 5 times

200m sprint

20-30 push-ups

30-50 abs of choice

If no pool is available, you can replace the above 200m swim sprint with a 200m run sprint.

Enjoy.

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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