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GET FIT! The Exercise Plan for 14-20 August

Updated on August 21, 2016
Kevin McClernon profile image

A retired Marine, Kevin incorporates all components of physical fitness to improve the strength and conditioning of men and women alike.

Cross-training for better fitness

Cross-training different energy systems is the best way to achieve a better level of fitness. Routines differ so the body can not adapt to one particular system. The more varied the "routine", the better the workout. Changing workout routines and energy systems causes the body to adapt to different modes and recover quicker. This will lead to a well-rounded state of physical conditioning and a higher fitness level.

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Programming Workouts

Cross-training combines the physical fitness dividends of a variety of activities. This week's workouts will include training to promote endurance, flexibility and strength using calisthenics, hiking, running and swimming. Daily warm-ups and cool-downs are built into each training session as well as rest days to aid the recovery process.

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Weekly Training Schedule

For this week’s workouts, all you'll need are access to a pull-up bar, a back pack, and access to a swimming pool. If you do not have access to a place to swim, substitute that portion of the workout with a jog mixed with calisthenics. If you’re new to fitness and working out, I suggest that you start at 25% of the provided routine and gradually progress from there. If you are in an excellent state of conditioning, you can supplement your existing routine with the workouts provided.

Days which are not presented, Sunday and Saturday, are rest days. Time and effort put into mastering strength and conditioning exercises require recuperation periods. Rest allows your body time to rebuild and strengthen muscles.

DAY
PHYSICAL ACTIVITIES
Sunday
Rest
Monday
Calisthenics & Stretching
Tuesday
Calisthenics, Running & Swimming
Wednesday
Calisthenics & Stretching
Thursday
Hiking
Friday
Calisthenics & Running
Saturday
Rest
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Monday

A light training day designed to help the body actively recover from previous training activities while promoting flexibility.

EXERCISE
SETS
REPETITIONS
Mobility: Run-in-place - Heel raise - Butt kicks - Partial squats - Trunk twists - Arm circles
1
6
 
 
 
Squat thrust - Mountain climber - Reverse flutter kick - Bend & reach - Sit-up with twist - Flutter kick - Push-up
1
5
 
 
 
Mobility: Run-in-place - Heel raise - Butt kicks - Partial squats - Trunk twists - Arm circles
1
10
 
 
 
Stretching: Calf - Hurdler - Groin - Quad - Upper back - Chest - Delts - Triceps
2
10 seconds each

Tuesday

The ultimate cross-training session with multiple activities; calisthenics, running and swimming combined in a single workout.

Aim for you best effort during the calisthenics portion by doing the maximum amount of pull-ups in a single try and completing as many crunches as possible in 2 minutes.

The 3-mile run should be conducted in a controlled manner. Time is not a factor in this endurance activity.

Likewise, the swim in not intended to be a timed event. Prior to the cool-down, do 2 sets of treading water in a relaxed fashion.

EXERCISE(S)
SETS
REPETITIONS
Partial lunge with twist - Hip thrust - Push-up - Bird dog - Air squat - High knees - Standing quad stretch - High knees - Standing glutes stretch - Donkey kick - Butt kick
1
6
 
 
 
Pull-ups *
1
AMRAP
Crunches
1
AMRAP 2 minutes
 
 
 
Run
1
3 miles
 
 
 
Swim
1
50m
Tread water
2
2 minutes
 
 
 
Stretch: Calf - Hurdler - Quad - Groin - Lower back - Triceps - Delts
1
15 seconds each
 
 
 
* Pull-ups or chin-ups

Wednesday

Flexibility and recovery are vital elements of training and conditioning. Active recovery increases blood flow to sore muscles which aids in continued performance and injury prevention.

EXERCISE(S)
SETS
REPETITIONS
High knee walk - Trunk rotations - Trunk twists - Hi Jack Hi Jill - Arm circles
1
6
 
 
 
Jumping jacks - Air squat - Bend & reach - Leg raise - Push-ups - Dips
1
5
 
 
 
High knee walk - Trunk rotations - Trunk twists - Hi Jack Hi Jill - Arm circles
1
10
 
 
 
Stretching: Calf - Lunge - Hurdler - Groin - Lower back - Upper back - Chest
2
10 seconds each
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Thursday

Conditioning hikes are a cardiovascular activity which can be done in step with favorite music or in a setting in which you can enjoy nature while getting in your cardio.

Ensure that you used broken foot wear and bring extra water. Keep the load high in your pack to avoid leaning backwards and placing excess stress on your lower back. Try to keep your pace at approximately 20 minutes per mile.

EXERCISE(S)
SETS
REPETITIONS
Partial lunge with twist - Hip thrust - Push-up - Bird dog - Air squat - High knees - Standing quad stretch - High knees - Standing glutes stretch - Donkey kick - Butt kick
1
6
 
 
 
Hike
1
4 miles
 
 
 
Stretch: Calf - Hurdler - Quad - Groin - Lower back - Triceps - Delts
2
10

Friday

A cross-training session designed to increase explosiveness as well as cardiovascular and muscular endurance.

Several plyometrics exercises will develop explosiveness using different jumping drills. Each jump should be a best-effort attempt, so rest 30 seconds between jumps.

EXERCISE(S)
SETS
REPETITIONS
Heel raise - Butt kicks - Partial lunges - Trunk circles - Horizontal arm swings - Curl & press - Wrist curls - Jumping jacks
1
6
 
 
 
Vertical jump
5
1
Butt kick jump
5
1
 
 
 
Push-ups
1
15
Crunches
1
15
Air squat
1
15
 
 
 
Run
1
3 miles
 
 
 
Stretching: Calf - Hurdler - Groin - Lunge - Quad - Lower back - Triceps
2
10 seconds each

Looking for a cross-training challenge? Try the U.S. Navy SEAL program.

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A program for cross-training is designed to develop multiple components of physical fitness to develop endurance, flexibility, strength and stamina while improving balance and coordination for better overall physical conditioning.

Keep checking back as I have, and will continue, writing these military-style workout routines. Weekly, I’ll give you more advice and workouts that you can do nearly anywhere. In the meantime, visit my profile page http://hubpages.com/@kevinmcclernon where you can find all of my published fitness articles.

Please don’t hesitate to leave a comment with concerns, feedback or questions.

Until next time...be healthy and get fit...

Semper Fidelis
Semper Fidelis | Source

© 2016 Kevin P McClernon

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