These 2 Workouts Provide a Nice Mix of Cardio, Resistance Training

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A National Guardsman runs a portion of the 12-mile ruck march during the 2018 Georgia Army National Guard Best Warrior competition.
Georgia Army National Guardsman Staff Sgt. Kevin A. D'versa, representing 78th Troop Command, Ellenwood, Ga., runs a portion of the 12-mile ruck march during the 2018 Georgia Army National Guard Best Warrior competition. (Staff Sgt. R.J. Lannom Jr./U.S. Army National Guard photo)

Mixing calisthenics or weights with fast cardio events is a great way to work the entire body and push your cardio fitness at the same time. If you are ever pressed for time and need a quick but effective combination of both cardio and resistance training, here are two options (scroll down if you do not have a pool).

Swim PT:

Repeat 10 times.

  • 50-100 meters freestyle fast/hard
  • 50 meters combat swim stroke or breaststroke at goal pace (for 500m tests)
  • Push-ups 10-20
  • Flutter kicks 20 or plank pose one minute

And/or if you just want an easy day to focus on the full range-of-motion movement/mobility/stretching, try treading water/no hands for 15 minutes. All kicks (scissor, flutter kick, breast, egg beater) are practiced.

Dynamic stretches in chest deep water 10 minutes

If you do not have a pool and want to get better at running or load-bearing (rucking) movements, try mixing in the following cardio/PT circuit:

Run/ruck PT:

Repeat 10 times.

  • Run or ruck 2-3 minutes fast.
  • Push-ups 20
  • Sit-ups 20 or flutter kicks 20
  • Plank pose one minute

You also can add in squats, lunges, box jumps or weights to these cardio events or other non-impact aerobic activities like rowing, biking or elliptical. Use the Tabata interval programming (20 seconds fast/10 seconds easy) for specific times per set.

You can arrange these in any order, but give yourself a day in between before performing the same workout a second time during the week. You also can do the upper body one day and the lower-body version of the same type of workout circuit the next, if you want to go back-to-back days with this system.

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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