Here is a tough full-body workout. All you need are a few pieces of equipment, or you can get creative with a sandbag, dumbbell or weight with a handle.
If you don’t have sandbags, you can make them yourself.
Warm Up with the Kettlebell (KB) Swing and Squat Pyramid
KB swing/squat pyramid: You can do this with a kettlebell, dumbbell or sandbag.
1 squat -- 1 KB swing
2 squats -- 2 KB swings
3 squats -- 3 KB swings
Keep going up to 10/10 -- do not set KB on the floor.
Max reps set workout – The goal of this workout is to make a circuit of maximum effort repetitions of each of the exercises, resting minimally as you go from one exercise to the next. Keep track of your reps, as you will be done with the exercise in the circuit once you reach the goal numbers. The ultimate goal is to do this in as few sets as possible.
Get reps anyway you can but try in as few sets as possible:
100 push press 40-50 lbs.
100 pull-ups
200 push-ups
300 abs of choice or five-minute plank or hanging knee up total time
100 dips
Run 400 meters or do two minutes on the cardio machine after every set, then pick one of the distance exercises for each set:
-- bear crawl 50 meters
-- farmer walks 100 meters with 50 lbs.
-- lunges 50 meters
-- burpee broad jump 50 meters
KB swing and squat reverse pyramid: Just as you warmed up with this workout, you will complete the pyramid in reverse order and total 100 squats and 100 KB swings with this workout.
9 squats -- 9 KB swing
8 squats -- 8 KB swings
7 squats -- 7 KB swings
Keep going up to 1/1 – do not set KB on the floor.
This is a full-body workout that will be comparable to the Murph Workout -- just different with a few fun additions.
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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