Weekly Workout: Getting Back to the Basics

Sometimes you need a reset workout: a standard workout that you can fall back on when you have no idea what else to do. For calisthenics-based workouts, a good reset might be a pyramid workout  -- a total classic.

For weight-training and PT combinations, what you want and what you need may be two different things. Here is a workout that mixes the upper body into a circuit that will balance out the upper and lower (front and back) of the torso. 

Here's a complete upper-body workout mix:

Push/Pull/Core

Warmup with jumping jacks, push-ups, light stretch.

Repeat 10 times.

• Jumping jacks 10
• Toe touch. Walk yourself into a push-up position.
• Pushups -- 10
• Reverse pushups 10 (lift hands off the floor in the down position -- flexing upper back and stretching chest)

Repeat 4-5 times (depending on your ability).

• Bench press 5-10 reps (moderate weight)
• Push-ups: Immediately following (it won't take many to fail); limit 10-15
• Birds 20 (in down push-up position; lift arms off the floor like a bird flaps his wings)
• Arm haulers 20 (horizontal jumping jack motion/keep legs still. Only move arms)
• Abs of choice 25 (crunch, sit-ups, flutter kicks, etc.)

Repeat 4-5 times.

• Pull-ups max
• Pulldowns 10-15
• Rows 10-15 (dumbbell, barbell or machine rows)
• Plank pose one minute

This is a 30- to 45-minute workout. You can add cardio sets between super sets if you wish to lengthen it to more than an hour or do more sets if you are capable of performing good technique after 4-5 sets.

Enjoy the push/pull/core. It's great for upper-body day guessing.

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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