Weekly Workout: Weight Vest 50-50

Here is a workout that requires a weight vest or backpack of 30-40 pounds (or 25% of your bodyweight) in segments of the plan. During the non-weighted pull-ups, planks, abs, squats and cardio, there is no need to wear the weight vest. However, during the push-up and run super set and the stair climb and squat super set, you need to wear a weight vest. This workout is tough even without a weight vest, so if you do not have one, try it anyway. 

Total repetitions of pull-ups to be done throughout the workout:

• Pull-ups 25 weighted: Can be spread out through the weight-vest portion of the workout.
• Pull-ups 25-50 non-weighted: Can be spread out in multiple sets through the non-weight-vest portion of the workout.

Bench press 3 x 5-10 (moderately heavy weight):

• Rest with plank one minute and pull-ups
• Push-ups with run and weight vest 100 total reps (do 10 push-ups, run 50 meters; 10 push-ups, run 50 meters ... until 100 reps completed)

Squats 3 x 5-10 reps (moderately heavy weight)

• Rest with abs of choice 50/pull-ups
• Squats with weight vest 100 total reps of up/down stairs -- 10 reps -- do 10 times for 10 flights plus 100 reps

Burn 100 calories as fast as you can on a treadmill, bike or elliptical, going as fast as you can at the highest incline and resistance as you can handle it.

Elliptical Tabata interval

20-second sprint and 10 seconds easy for 20 minutes. If you have no bike or elliptical to do the interval, try mixing in 20 minutes of 30 seconds of running fast and 30 seconds of running slow for the interval challenge.

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.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.