Lots of ways exist to get a full-body workout with little to no equipment. The one below only requires a place to run and a pullup bar. In my program, we often do these on an outdoor pullup bar or a playground with monkey bars, or you could build your own pullup bar or run on a treadmill in a gym. The beauty of this workout is that it works the entire body: push, pull, legs, core and cardio. Here is how it works:
The Warmup
Calisthenics Half Pyramid With 100-Meter Jogs Plus a 1-Mile Run
The warmup is a classic half pyramid warmup mixing in a short jog with pullups, pushups and squats in this progressive circuit:
- 1 pullup, 1 pushup, 1 squat; jog 100 meters
- 2 pullups, 2 pushups, 2 squats; jog 100 meters
- 3 pullups, 3 pushups, 3 squats; jog 100 meters …
Keep going up to 10, 10, 10 of each. This totals 55 reps of each exercise plus 1000m of jogging.
Then run 1 mile to complete the warmup. This can be fast or easy depending on how you feel.
Obviously, 55 reps of these exercises (especially pullups) are advanced for a warmup. If you have issues with this volume, go as high as you can, skip the exercise you fail, or replace it with an easier option (banded pullups, knee pushups, half squats).
The Workout
The circuit below is a negative-split, 800-meter jog/run combination. You jog 400 meters at easy pace then follow it with a much faster 400-meter run. Shoot for a goal-paced run that you would want to use for your shorter timed run event (1 mile, 1.5 miles, 2 miles). A good standard is to jog the first 400 meters in an 8- to 9-min. pace (2:00-2:15) and run the second 400 meters in a 6- to 7-minute pace (1:30-1:45).
Repeat 5 times:
- Run 400 meters easy
- Jog 400 meters fast
- Pullups, max
- Squats, 30
- Pushups, 1 min. (Hold plank until the end of 1 min. if you fail at pushups.)
- Lunges, 15/leg
- Situps, 1 min.
Take minimal rest between exercises other than a quick water break or stretch. The goal is to “rest” by working different body parts.
This upper/lower/core split is a good way to build muscle stamina and learn how to run with pumped-up arms and legs. This replicates how you feel after doing calisthenics then running during military fitness tests, and it teaches you how to transition quickly from one to the other.
Read More: How to Get Better at PT Test Transitions from Calisthenics to Running
The Cooldown
Reverse Calisthenics Half Pyramid With Stretching
Just as you started with the half pyramid at the top, now you do it in reverse order, starting at 9, 9, 9 and going down the ladder to 1, 1, 1. This makes a total of 45 reps of each exercise for the final set. There is no running between each set, just walking and stretching as needed.
Mobility and PT Reset
For the final 10 minutes, do an easy cardio of your choice followed by stretching, massage or foam rolling of any muscles still tight. You can do this immediately after the workout or save it for later in the day.
Repeat for 10 min.:
- 5 min bike or easy jog
- 5 min stretch/foam roll etc.
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PT Reset to Balance Out the Upper Body and Core Exercises
We call this circuit the PT reset. These exercises work the opposing muscle groups of the pullups, pushups and situps and help to build balance in the torso.
PT Reset:
For many other workouts you can use to supplement your training plan, check out the ideas at the Military.com Fitness Section. You will find weight training, calisthenics, running, swimming, rucking and mobility workouts for any fitness level and goal.
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