This week's fitness challenge is an advanced-level, high-volume workout. It features creative ways of implementing a pyramid warmup and cooldown with one-minute weight and PT circuits, and a final fun or swim PT combo.
Burpee/fireman carry, bear crawl or farmer walk pyramid:
You can choose to bear crawl 25 meters, farmer walk or fireman carry for each burpee set.
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One burpee
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Two burpees
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Three burpees -- Do a light stretch on the fifth burpee.
Repeat three times.
Circuit (One minute each, 45 seconds work, 15 seconds transition time):
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Pull-ups max (rest as needed)
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Hang from bar: knee-ups or toes to bar
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Pulldowns (heavy) or TRX rows
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Step up or box jumps
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45 -- 15 seconds change exercise time for a full 10 minutes.
Repeat 1-5 burpees again, followed by another 10-minute circuit.
Repeat 10 times.
Swim or run:
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Swim 50 meters fast or run 200 meters fast.
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Push-ups 10 to 20
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Abs of choice 20
We are starting to wind down our lifting cycle and adding more calisthenics into the workouts as we progress through the year.
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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