Friday Fitness: 5 Minutes of Toughness

A senior airman performs a squat during a powerlifting competition at Osan Air Base.
Senior Airman Tyler Sims performs a squat during a powerlifting competition at Osan Air Base, Republic of Korea, April 10, 2021. (Senior Airman Noah Sudolcan/U.S. Air Force photo)

Here is a workout that will push you physically and mentally. It's all about doing something for five consecutive minutes. You can rest as needed, but you will be in a stressed position most of the time.

5-Minute Warmup: Jog or Bike

Five-minute sets, any order:

  • Push-ups, rest in plank

  • Sit-ups, rest in up position

  • Pull-ups, rest as needed 

  • Squats, no rest, just easy pace

  • Burpee pyramid, run 25 meters between sets, no rest

  • Battle ropes, rest as needed

  • Push press/military press, never let go of bar or dumbbells

  • Bench press

  • Stair crawls, rest as needed

Five-minute warmup run and stretch. Run 25 minutes for distance.

Five minutes of swimming and five minutes of skills. 

Repeat five times.

  • Swim five minutes, shoot for 300 meters 

  • Five minutes of tread, bounce, float, travel, etc., between swim sets

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

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