Lifting, Calisthenics, Cardio: This Full-Body Military Fitness Workout Has It All

If you need to play catch-up after missing a workout because of a busy schedule, travel or taking a day off, consider the full-body combination below. This workout mixes calisthenics and a short cardio option as a warm-up, then a lift session, followed by a cooldown cardio period with several options for what you prefer to do.

Pull-up/Push-up/Squat Half Pyramid 1-10 warm-up with 100-meter jogs between each set (stop at 10) + run 1 mile (or bike 10 minutes):

This full-body warm-up gently builds up to three classic calisthenics exercises, mixed with short jogs/dynamic stretches. This is how the workout proceeds:

• 1 pull-up, 1 push-up, 1 squat, easy jog for 100 meters (or cardio 30 seconds);
• 2 pull-ups, 2 push-ups, 2 squats, easy jog for 100 meters;
• 3 pull-ups, 3 push-ups, 3 squats, easy jog for 100 meters; ...

Continue up the pyramid until you hit 10 reps of each. The warm-up ends at Set 10 or when you feel warmed up. This totals 55 repetitions of each exercise.

The lift is a classic upper-body, push-pull combination that allows you to perform your bench press, roll over and do dumbbell rows kneeling on the same bench. If you prefer, you can also do a dumbbell bench.

Repeat four times.

• Bench press 5-10
• Dumbbell rows 5-10/arm

Run one mile: Mix in a little cardio of your choice between upper- and lower-body sets just to warm up the legs again. If you do not prefer to run, replace any mile of running with 10 minutes of nonimpact cardio (biking, rowing, or the elliptical or stair-stepping machines).

For the lift session below, the weighted portion is up to you. You can use a barbell, dumbbell, kettlebell or weight vest for the squats. Just make them a little more complex than air squats. Pick a weight that makes completing more than 10 repetitions challenging.

Depending on your abilities, follow the squats with pull-ups, weight-vest pull-ups or pulldowns if pull-ups are too difficult. Top the circuit off with a dumbbell military press (overhead press) to balance out the pull--push-leg movements of this section:

Repeat four times.

• Front squats 10
• Pull-ups max
• Military press 10

Final cardio: How to cool down from this workout is up to you, depending on how much time you have available. Let your goals and abilities determine whether to jog, walk or bike if you need a more nonimpact option. Shoot for 30 minutes of sustained effort at a leisurely pace, mixing in stretching occasionally.

• Bike or easy jog option for 30 minutes.

If you prefer a swim workout and have access to a pool, here is a challenging workout that will help you prepare for any military swimming test. Focus on technique more than high intensity on the swim, as it is more of a cooldown option.

Swim workout: Warm-up with 200 meters and stretch for a few minutes.

Repeat 10 times.

• Swim 50 meters freestyle at a moderate pace.
• Swim 50 meters easy and rest as needed, but keep it minimal, if possible.

This cooldown swim should take 15-20 minutes if you are an average swimmer. Add some dynamic stretches in chest-deep water to loosen up after this workout, which combines multiple modes of exercise and works the entire body.

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