For this Weekly Workout, No Equipment PT Is Needed

If you ever feel like you want to get out of the gym for a workout and have little or no equipment, here is a fun and challenging workout that will push your upper body, speed and endurance.

Find a field or high school track and turf area where you can run 100 yards fast. Warm up with a short run and dynamic stretch session for 10-15 minutes, then get after it:

Start with a half-mile warmup and stretch.

Run and Burpee Ladder 

You can do push-ups instead of burpees if you prefer.

• Run 100 yards, one burpee

• Run 100 yards, two burpees

• Run 100 yards, three burpees. Keep going up until you reach 20.

If you stop at set 20, you've completed 210 burpees, or push-ups, total. If you want to make this a leg day, just replace burpees with squats for a similarly intense lower-body workout.

A half-mile easy pace run.

As a cooldown, if you have a pool available, you can mix in some swimming speed workouts with pool skills, like treading, floating, bottom bouncing or other drownproofing skills seen in Special Ops training programs (SEALs/PJ).

Swim Skills

Repeat 10 times.

• Swim 100 meters

• Tread water with no hands, bob and float (drownproofing test events) for the time it takes to swim 100 meters.

No equipment is needed, other than a place to run and swim. 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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