Stew’s Favorites: Sprints and Lifts

Soldier performs bench press as he tries to attain one of his fitness goals.
Spc. Jarrod Pitts, 153rd Military Police Company, Delaware City, Del., National Guard, bench-presses 215 pounds while fellow MP Staff Sgt. Boyd Robinson provides a spot and Spc. Lance Love, 153rd MP Co., lends motivation. (Courtesy photo)

This week is a combination workout that combines moderately heavy weights and cardio intervals, mixed with calisthenics. Following the non-​​impact/​lift, you mix in a run/PT followed by a swim (or ruck for Army guys).

Also see links to the previous 12 weeks of workouts of the week at the bottom of the page:

Non-​​impact cardio sprints/moderately heavy lifts:

Repeat 4-5 times.

  • Bike or elliptical -- Tabata interval four minutes (20-second sprint/10 seconds easy)
  • Squats 5
  • Bench press 5
  • Deadlift 5
  • Hang cleans 5
  • Push press 5
  • Weighted pull-ups max 
  • (moderately heavy weight)

Warmup with dynamic stretches; i.e., butt kickers, high knees, push-ups, a few pull-ups, etc.

Repeat four times.

  • Run one mile timed
  • Max pull-ups
  • Stretch

Swim workout:

Swim 500-meter warmup -- CSS or freestyle

Repeat five times.

  • 100-meter swim sprint
  • Rest 30 seconds

Repeat 10 times.

  • 50-meter sprint
  • Rest with easy 25 meters


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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