This workout was done years ago using calisthenics only while deployed on a submarine for a few weeks doing OPS in the Med. Many people ask about good underway workouts so the calisthenics version is a great one. The second version that we did this week is a combination of many calisthenics exercises and lifts:
Calisthenics version: Reverse Pyramid from 25 to 1. Start off with 25 reps of a few exercises that focuses on legs, abs, lowerback, and upperbody. An advanced challenge is the following:
Squats, Pushups, Crunches / Situps, and Plank pose (rep per second) — do 25 of each, then 24, 23, 22,21, 20…all the way down to 1. Totals 325 reps of each exercise. For an added break, every 5 sets do a 5 minute cardio of run, bike, or elliptical.
Here is another way to build a Spartan 300 but with a weighted version of exercises in five different categories to get a fullbody workout:
Here are the movements of the body that when arranged like this insures a full body and balanced workout:
Push — Pick bigger movements like bench press or military press / some push press too.
Pull — Do weighted pullups, pulldowns, heavy rows
Leg — Exercises with moderate weight like squats, lunges, leg press
Full — These are more dynamic movements like dead lift, power clean, hang clean, thrusters, but easier versions too like the MJDB — multi-joint dumbbell exercise. (Take out the tricep ext if weight is too heavy)
Abs / Core — Mix in plank poses per cycle as well as weighted abs exercises.
With the Thanksgiving holiday upcoming, chances are you’ve got a lot on your plate to do, that is, before you have a lot on your plate to eat! For most, Thanksgiving is a great time to get together with family and friends, eat too much, and move too little. While I don’t begrudge your well-deserved R&R, taking too much time off from your workout regimen and healthy eating habits can take its toll. Fortunately, there are some simple steps you can take to stick with your program, keep inflammation at bay, and reduce injury.
Enjoy a fun and effective workout the morning of Thanksgiving whether you are at home or travelling. Here is one of our training group favorites to burn some calories and not feel horribly guilty for eating most of the day and sitting on your butt watching football.
If you cannot find a place to train or travelling out of town on Thanksgiving, here is a fun one you can do just about anywhere:
- Find a place to do pullups (local playground, monkey bars, park, build your own, use the TRX)
Mix in some running or rucking intervals into a big PT day. We like to mix in several 1 mile runs so you total 4–5 miles of running mixed with as many rounds of pullups, pushups, abs, squats, lunges as well.
We just put the finishing touches on our latest project…a custom-built bar made out of reclaimed barn boards, posts, and a massive slab of live-edge pine as the bar top. Mark can now boast that he has an official man-cave! The project required a lot of mental energy and more than a few trips up and down the stairs to get it done. In the end and by some miracle of construction and design prowess which comes naturally to neither of us, everything ended up level, plumb, and square. No small feat when you’re dealing with 100+ year old lumber, a tile floor and unskilled labor! The keys to our success were patience and preparation. Those qualities rarely translate to others areas of my life especially when it comes to working out. If you find yourself diving in too fast, you may be surprised by the latest research.
As the weather gets cooler up here in the Northern hemisphere, we typically transition from the higher rep calisthenics, mileage of runs, and move toward the heavier lifting cycles, some cold weather rucking, and indoor swimming for a healthy mix of non impact cardio. If you do not have a pool and cannot swim with fins for 1–2 miles of cardio, try the stationary bike, elliptical, rower or a SPIN class even. Here is our first 5 x 5 workout of the season.
Like most football fans around the country, I took some time out of a busy weekend to catch some college and professional football games. Since I married a Buckeye, please forgive the indulgence when I brag on his favorite team for a moment. On Saturday night, the Buckeyes dominated one of their top rivals, Michigan State. Now, the biggest challenge here is that Mark’s parents and brother are Michigan State alumnus. Fortunately, the family enjoys healthy competition and,win or lose, everyone appreciates a good competition. The Buckeyes knew their opponent well and despite a more seasoned challenger, this young and agile football team stuck with their game plan and executed it nearly flawlessly. This season, it’s good to know your opponents well and have a strong plan to keep you and your immune system in the game.
We developed a new workout this week using a theme often used in the swimming workouts by making pyramids of the following distances: 500, 400,300,200,100. Check out the adjustment to exercises and reps:
Warmup with burpee pyramid run: 1 burpee — 50m run, 2 burpee — 50m run, …3,4,5…stop at 10 = 55burpees
Stair crawl — (up / down 1 flight in bear crawl mode)
One advantage of being in the military is having a fit body. But you can’t look buff without big pecs, so whether you’ve hit a plateau or you haven’t been focusing on your chest at all (tut tut!), this is a workout to help you work your chest region and get bigger, stronger pecs.
Over the weekend, we experienced our first snow of the season — yikes! While the harsh weather stripped most of the remaining leaves from our trees, we have a pear tree outside of our front windows which remains in defiance of the looming winter weather. Despite the storms, its leaves have yet to turn and all of its fruit remains on the branches. That proved to be a sleep wrecker last night as the blustery winds caused it to sway against the bedroom window knocking us awake at unfortunate regular intervals. This morning it got a much-needed trim and hopefully a gentle nudge that it’s time to hunker down. Like nature, we all can get a little out of sync when the seasons change especially when we’re not prepared. Here are three simple ways to put up your best defenses against winter and beyond.
Here is a short but sweet question that requires a fairly lengthy answer to do it justice. Periodization is nothing new to fitness and the training world, but it is one of those things that people have a hard time applying to their fitness program. Here is the email question:
Stew, I am in my mid 40’s and have been doing roughly the same thing for more than a decade (run, lift, and some PT) – seems to be working for me. I read about your periodization concept. I think I understand the basics but what is periodization and why it is important to me?
The best definition I have seen: Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time. (Kravitz)
If you’re determined to have a successful military career, you’re going to have to make fitness and working out a big part of your life. While your personality, work ethic, and skills will also have a huge bearing on your success as a member of the armed forces, it’s those things are not as easy to change and improve as your fitness level.
The military requires its men and women to have outstanding physical fitness. They need to be able to perform at the highest level, not only to be recruited into the military, but throughout their careers. Their country is depending on them, so slacking is not an option.
But how should an army hopeful prepare for the fitness tests and career before him? Which workout resources should he or she use? Whose advice should he or she take?
In this article, we set out the movements you should focus on and the exercises you should do to prepare yourself for the boot camps, the fitness tests, and the rest of your career in the Army, the Air Force, the Navy, or as a coast guard. Get stuck in.
NikkiFitness Faves: NYC Boutique Class Review –4 in one week!
I work in fitness, and I love it so much, that sampling the city’s hottest boutique classes has become a hobby. Often, instead of going to restaurants, museums and Broadway plays, I multitask workouts and hang with friends at the newest fitness club or studio. I started thinking fitness should be fun at an early age as a college cheerleader at Syracuse University. After graduation, I became a fitness instructor to build my schedule with classes that mimic “practices with my best friends” — sweat sessions that didn’t feel like work even though they completely worked your body. Even while traveling, sampling the local workout is a must.
Having a good grip comes in handy not just shaking hands, but doing many tasks required of military and special ops personnel. Here is a recent email asking about improving grip for exercises that include rope climbs, pullups, and even dry firing with your non-dominant hand.
Stew, I am actually pretty good at pullups, but have found it tough to do multiple sets of higher reps not because I cannot do any more pullups, but because I cannot hang on the bar any longer. My forearms are on fire! I have the same issues when doing rope climbs and even some tactical skills. How can I get my forearms stronger?
This is an excellent question as there are many things you can do to supplement your workout to get a better grip. Your grip muscles are actually located in your forearm and your hand is mostly tendons attaching them with a few hand muscles involved as well. This is why when doing pullups, rope climbs, farmer walks, and other tasks you feel your hands getting tired as well as your forearms. The good news is that grip and forearm strength / endurance / muscle stamina can be added fairly quickly with a 5–10 minute circuit following normal workouts for upper body. In a few weeks, you will notice a difference if you do the following circuit 2–3 times a week. In a few months, you will have that “old man grip strength” that can hold onto anything for long periods of time too.
Autumn does more than usher in a change in season, for sports enthusiasts it’s the best time of year to catch grid-iron action one day and the crack of the bat the next — all the while the swoosh of the net rivals the slap of the puck for your attention. No matter your sport, staying in optimal condition before, during, and after the game is always a winning formula. Check out what some professional athletes are doing this season to get back in the game.
Have you martial artists and self-defense combatives practitioners, as well as you professional operators, wondered how to blend science and use it to learn to fight better?
PRAMEK is the answer and solution to that question. First, let me tell you about the background of the founder.
This series of articles is a favorite workout of the week for TWENTY weeks. This is WEEK 20. See links below for weeks 1–19 for great ideas to add to your workout routine. These are some of the latest workouts we have been doing with our Spec Ops Heroes of Tomorrow group. If you are ever in the Annapolis MD area and want some of these workouts they are FREE to people seeking military, police, fire fighter professions or those serving / have served.
This is a mix of weights and calisthenics and higher intensity cardio events using the Tabata Interval protocol.
We do 5 minute sets of the Tabata Interval which is a 20 second sprint / 10 second easy pace repeat 10 times (equals 5 minutes). Then you spend roughly 5 minutes in the gym doing a Push, Pull, Full Body, Ab exercise for 1 minute each. Give yourself 15–20 seconds in between each exercise for transition time.
Even though Maine has a short summer, it makes up for it in a spectacular color show when the leaves change. It’s a double edged sword, however, as leaf raking too quickly turns to snow shoveling. Most of us experience the four seasons of Spring, Summer, Winter and Fall (Autumn). Defined seasons aren’t arbitrary either as they are driven by our earth’s rotation. Or so you’d think. Our society has created a slew of other “seasons” like allergy, cold & flu seasons. This fall has ushered in even more buzz words like outbreak, contagion, and virus creating what feels like “fear season.” So, I say it’s time to turn the calendar and crush epidemics with a new weapon that may just surprise you.
Less is more, right? Yes, if you’re talking about miles per hour when you get pulled over for speeding, but not in the realm of eating. Whether you’re a celebrity-diet fan or experienced a night of too much booze and Burger King, chances are you’ve heard of the term fasting. Fasting may seem appealing when you’re in a crunch or trying to undo some serious damage, but think twice before you consider it.
Here’s a fun way to save your body from looking scary this Halloween: before you decorate the jack-o-lanterns with your family and friends, grab a heavy gourd and use to tone your trouble spots! My new video, the Slimnastics Stability Ball Workout (www.nikkifitness.com) was the inspiration for these moves, because you typically use a medicine ball or stability ball to perform them. My 4 year old is the reason we bought the pumpkin in the first place.