Have you been able to find workable ideas to add to your home training program? Here are several options that not only will create a workout for yourself (and others in your household), but also help establish a systemic habit that works for the long term.
When training, you need some sort of cycle. We usually call them split routines, and there are an endless variety of them. Something that is working for my teenage son and myself is an upper-body day, lower-body day and sports-day routine as a Day 1, 2, 3 combination.
For instance, we did the following this week:
Upper-body workout: PT/weight pyramid 1-10
Pull-up pyramid 1-10 -- Stop where you fail and repeat in reverse order if you cannot make it past 8-10. Stop at 10 if you get up to it without failure. These are the “rest” exercises for each set:
Bench press or TRX push-ups (x1-2) -- If you have neither, consider a weight vest push-up or just regular push-ups if you are going bare bones on the equipment options. We matched the repetitions that we did with pull-ups each time with bench or TRX push-ups, but doubled the number of pull-ups with regular or weight vest push-ups if we do push-ups each set.
Biceps/military press (x2) -- This is actually a dumbbell biceps curl and moves fluidly into an overhead press for each repetition for two times the number of pull-ups you do that set. You also can use resistance bands or sandbags.
Dips and hanging knee-ups (x1-2) -- If you have a dip bar or pull-up bar, you can do the hanging knee-ups as an effective core/hip exercise that will add up each set as you double the reps of your pull-ups each set for both exercises. Dips can be done on a chair or bench as well if you do not have bars.
Leg day workout: Warmup with squat/run or jump-rope pyramid 1-10
Run 25 meters, one squat, run 25 meters, two squats … keep going up to 10 -- stop, mixing in dynamic stretches as desired.
Repeat 5 times
- Squats 20 without weight or 5-10 with weight (dumbbells, kettlebells, sandbags, etc.)
- Box jumps 5-10
- Lunges 10/leg
- Basketball rim jumps or vertical jumps 5
- Sandbag toss 5-10 over each shoulder
My son is working to dunk a basketball one day, so these leg exercises are slow going down -- with some explosive and faster movement as he goes up on the weighted exercises.
Sports day -- My son tends to play basketball in the driveway or we throw a baseball, but I tend to do more mobility/non-impact cardio options (like biking) during this time to stay loose from previous workouts and keep up overall flexibility.
My favorite mix is the following:
Bike five minutes easy pace
-- Foam roll/lax ball/stretch legs for five minutes (feet, calves, shins)
Bike five minutes easy pace
-- Foam roll and stretch legs for five minutes (hamstrings, thighs, hips)
Bike five minutes easy pace
-- Foam roll and stretch hips and lower back for five minutes
Bike five minutes easy pace
-- Stretch torso, neck and shoulders for five minutes
Bike five minutes easy pace
-- stretch arms, chest, shoulders for five minutes
This is not an easy workout. In fact, it takes 50+ minutes to get it done, but you will feel incredible after you do this nonimpact mobility and flexibility day.
We will do something like the above for three days twice a week, getting in something each day of the seven-day week. I hope this is a helpful idea that could be fun for you and your family.
I also am sleeping more each evening (an extra 45-60 minutes) and doing the same workouts as my growing son while trying not to overdo things in order to avoid overtraining. Overtraining can lower your immune system’s defenses, so push yourself but not too hard.
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 starting 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.
