Weekly Workout: Upper-Body Lift and PT with Paced Running for PT Tests

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Airmen perform push-ups at the Pittsburgh airport.
Senior Airman James Fritz, 911th Airlift Wing public affairs specialist, and Senior Airman Nicolas Orozco Ramirez, 911th AW financial management apprentice, perform push-ups at the Pittsburgh International Airport Air Reserve Station, June 4, 2021. (Senior Airman Brandon Shuman/U.S. Air Force photo)

Here is a mix of upper lifts, calisthenics and some push-and-pull balance exercises, followed by goal-paced running for a total of 2.5 miles.

Upper Body/Run

Push-up pyramid 1-10 (run 25 meters between each set) = 55 push-ups

Repeat 3-4 times.

Run

Repeat five times.

  • Half-mile at goal mile pace 
  • Sit-ups 20 in 25-30 seconds (work on paced sit-ups, too, for fitness tests)
  • Cooldown walk or bike 5-10 minutes

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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