Workout of the Week: PT Super Sets — Upper-Body and Full-Body Movements

If you want to change things up from the pull-up, push-up, sit-up PT super sets, here is what you can do. Simply add in a fast run (or non-impact cardio) and a few movement exercises, such as the kettlebell swing, hang clean with push press, or a biceps curl with military press dumbbell combination.

Here is a new workout routine using the super set/circuit format but can challenge multiple movements, along with the basics of calisthenics.

The logistics sometimes requires creative thinking to mix this one into your daily training plan. We do this one on a high school track and bring a barbell or sandbag and kettlebell and set up near the pull-up bars.

You also can do this on a local park with a set of monkey bars or pull-ups. Many opt to do this in their carport or garage, with a few pieces of equipment in the home gym. If you have a full gym and lack somewhere to run, try doing your cardio on a treadmill or a non-impact cardio machine for two minutes fast every set.

• Run one mile/light stretch
• Repeat 5-7 times (if you feel like doing 10 sets, go for it)
• Run 400 meters fast or at goal mile pace (your choice)
• Pull-ups 5-15*
• Push-ups 20-25
• Sit-ups 20-30
• Hang clean/push press 10 (barbell or sandbag)
• Kettlebell swings 20
• Run one mile

*Use TRX rows or pulldowns/rows to replace pull-ups, if needed, on sets you fail

**add TRX atomic push-ups for a harder option, if preferred 

This type of training will help you work on core strength as well as the transition required when going from calisthenics fitness testing into a run.

Mini-mobility non-impact and swim cooldown

• Repeat 3 times
• 5-minute bike, elliptical, row or swim
• 5-minute stretch, foam roll or massage tool
• Swim addition:
• Swim 10 minutes easy
• Tread 10 minutes

For 10 minutes, do as many dynamic stretches in chest-deep water as you can think of.

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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