Workout of the Week: Mix of Calisthenics Reps with Fast Runs and Weighted Legs

This full-body workout is a combination spring training sample of calisthenics and leg strength/endurance for fitness tests and running faster for timed runs. Depending upon your previous workout cycle, this cycle is a good transition from a lifting cycle to getting ready for running progression and higher reps/PT test cycles. Check out the segments of the full workout below:

This warmup section challenges your max reps of push-ups and will build leg endurance. These are meant to be done without weight. However, if you are advanced, adding a body-armor weighted vest (15-20 pounds) makes this a harder challenge.

Warmup pyramid

10 push-ups/squats*

20 push-ups/squats*

30 push-ups/squats*

Max pull-ups/dips

40 push-ups/squats*

50 push-ups/squats*

40 push-ups/squats*

Max pull-ups/dips

30 push-ups/squats*

20 push-ups/squats*

10 push-ups/squats*

* run 200 meters between sets

As the above “warmed up” the legs and pushing exercises with short and faster runs got you winded, the below section focuses on the pulling muscles and adding weight to the legs. The cardio section is basically just walking up and down a flight of stairs three times while carrying weight in your hands or as a weight vest.

Pull and legs

Repeat three times

Pull-ups max

Dumbbell squats 10

Farmer walks with dumbbells up/down flight of stairs 3x

Pulldowns 10

Dumbbell rows 10/arm

Plank pose 1 minute

PT Reset: Any time you start to progress with your repetitions of push-ups and other chest exercises, mix in some opposing muscle groups with the following calisthenics circuit that works the upper back and rear deltoid muscles.

Repeat two times

Rev push-ups 20

Birds 20

Arm haulers 20

Side plank pose one 1 minute (30 seconds each side)

2-mile run or 15-minute bike, elliptical or row if you need a non-impact option.

Swim 10 x 100-meter swims (any stroke) -- You can mix in the push-ups from the above set if you did not finish with the 150 total reps. Or rest  between sets with a 30- to 60-second tread (arms only or legs only).

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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