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.
- Pull-ups max
- Bench press 5-10 (moderately heavy)
- Push-ups max (immediately after bench-press set)
- Pulldowns 10
- Barbell rows 10
- Plank pose one minute
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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