Weekly Workout: Full-Body Day

Here is a way to work all your muscles in one session arranged in a way where you can be moving constantly and recovering different muscle groups with "active rest."

Warmup/start of workout combo:

Running/push-up/squats pyramid 1-15:

• Run 25 meters
• One squat and one push-up
• Run 25 meters
• Two squats and two push-ups
• Continue up to 15

Make some of the runs dynamic exercises like butt kickers, Frankenstein walks, high knees, etc. Try them with a weight vest to make this section harder.

Lift/PT phase:

You can go heavy on the squats, even do weighted pull-ups if you can, or resort to pulldowns in place of pull-ups. 

Repeat three times.

• Squats 5
• Max pull-ups or pulldowns 10
• MJDB #2 -- 10 or you can do hang clean and push press for 5-10 reps (nonstop)
• Max pull-ups or heavy rows 10/arm (or use barbell/machine rows)

Lift/core/cardio phase: Here is a way to mix in a few more muscle groups with your cardio option of choice.

Repeat three times.

• Run or bike 5-10 minutes (depending on your time/ability)
• Military press 10
• Rows 10 (You can skip if you did rows in the above sets.)
• Farmer walk 50 meters: Carry weight up/down stairs for five flights or 50 meters in one hand/50 meters in the other.
• Arm haulers 20: Working the rear deltoids with this gem.
• Plank pose one minute

If you move through this one fast, you typically can get it done in 60 minutes.

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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