This Workout Will Help You Recover as You Work Various Muscle Groups

Our training program transitions from the higher repetitions PT/weights and higher mileage running to more of a 50-50 split of weights/PT and shorter, faster runs. Here is a way to mix in a full-body workout with a mix of weights; calisthenics; short, fast runs (as "rest" exercises); and a longer cooldown cardio event in a workout that can push 60-90 minutes if you do the entire program:

Warm up with burpee pyramid 1-10 with 25-meter runs in between

• Run 25 meters, one burpee
• Run 25 meters, two burpees ... continue until you reach 10.

You can mix in dynamic stretches during the 25-meter jogs as well.

Repeat 4-5 times (or what time allows).

• Run five minutes at a steady goal pace for timed runs.
• Pull-ups max
• Bench press 10
• Push-ups -- immediately after bench press for max reps.
• Sit-ups or crunches for one minute
• Weighted pull-ups -- max (10-20 pounds)
• Push press 10
• Pulldowns 10 or dumbbell rows 10/arm
• Stair crawl up/down or 25-meter bear crawl
• Plank pose for one minute

Lightweight Shoulder Circuit

Swim one mile with fins or use the bike or elliptical glider or jog for 25 minutes.

This is what we classify as a push, pull, full, core, cardio cycle. Leg Day will be saved for tomorrow and mixed with interval paced running. Although it is not a heavy day on the full-body movements, adding weights to this calisthenics program is an easy way to transition from calisthenics-only workout cycles to more of a mix into full-blown strength/weight cycles within the next 6-8 weeks.

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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