If you are looking for a good full-body day that is rather advanced (high volume), here is a challenging variety of exercises and "rest exercises" that are mixed with a few cardio options.
We mixed weights, calisthenics, the TRX suspension trainer, bike or run, and swimming together for a tough one:
Warm up with the 25-meter run/push-up pyramid 1-10:
- Run 25 meters, one push-up
- Run 25 meters, two push-ups … stop at 10
- You can do dynamic stretches for the runs, too.
- Do the same with a 25-meter squat pyramid 1-10.
Everything is 50 reps: Do big sets of 20+ to finish quickly or 5 x 10 for a steady pace workout)
- 50 dips: Do max-rep sets but rest with 50 lunges. Break up as needed to alternate dips/lunges until you get 50/50 of each (lunges = 50/leg)
- 50 pull-ups: Rest with 40- to 50-pound dumbbell holds in both hands (like farmer walks) between sets until you reach 50 reps.
- 50 bench presses (135 pounds): But rest with TRX atomic push-ups, max reps and TRX rollouts 10 until you get 50 reps on the bench (or do regular push-ups or plank pose for one minute, as needed, as "rest")
- 50 squats (135 pounds): Rest with a one-minute overhead plate hold between squat sets (25-45 pounds)
- 50 TRX rows: Rest with 50 TRX triceps extensions (You can opt for dumbbells on this if no TRX.)
- 50 push presses: Rest with sets of 50 abs of choice until you get 50 reps.
- 50 deadlifts (135 pounds) or leg presses: Rest with 50 kettlebell swings until you reach 50 reps of deadlifts.
Focus on your form, not going heavy, for above lifts.
Bike pyramid: Make each minute tougher than the previous one by increasing resistance by two levels each minute. Keep RPM at 80-100. Go up for 10 minutes, then return in repeat order for 10 minutes.
Or run 2-3 miles.
- Tread water with no hands for five minutes
- Swim 1,000 meters of intervals; break up as preferred
- 20 x 50 meters, 10 x 100 meters, 4 x 250 meters, etc.
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 email@example.com.
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