ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

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.

Source

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.

Source

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
Source

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
Source

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.

Source

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

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)