Push, Pull, Full, Leg, Core, Cardio – Circuit Development

B Co., 1st Bn., 145th Avn. Regt. flight school students run on the Fort Rucker Physical Fitness Facility track as part of their physical training routine Aug. 10. (U.S. Army photo by Emily Brainard)
B Co., 1st Bn., 145th Avn. Regt. flight school students run on the Fort Rucker Physical Fitness Facility track as part of their physical training routine Aug. 10. The Army is implementing CrossFit-like workouts into PT, which B Co. officials say have reduced PT test failure rates by 90 percent. (U.S. Army photo by Emily Brainard)

Creating a full body circuit workout requires some consideration to the types of movements and energy systems we engage in order to truly affect the entire body. You can create the circuit with calisthenics, weights, a healthy mix of both, some form of cardio, as well as suspension training (TRX). The choreography option of these circuits is limitless and can be a perfect mix of exercises you enjoy as well as some that test personal weaknesses. Here is a sample with several options of a way to arrange the movements into groups of Upper body Push, Upper body Pull, Legs, Full body movements, Core / grip exercises, and a wide variety of cardio activities (easy, sprints, intervals, running, non-impact options).

Calisthenics / Weights / Cardio Mix of Exercises Warmup:

Warmup with: Pushup/squats- run pyramid: We do this on an athletic field, basketball court, tennis court or even a drive way.

Run 25-50m - 1 pushup / 1squat,

Run 25-50m, - 2 pushups / 2 squats - up to 10/10

then

Repeat 3-5 times

jumping jacks 10 or jump rope 20 jumps

squats 10

​pushups 5-10

The above warmup will get the blood flowing to the upper body and the lower body while doing short stints of running or jumping to get the heart rate / breathing rate even more. Add in some dynamic stretches for the 25-50m sections and further prepare your body for the following circuits:

Weights: Push, Pull, Leg, Full, Core, Cardio

Repeat 3-4 times

Bench Press 10 (or Db military press)

Pulldowns 10 (or Db rows)

leg press 10 (or Db squats)

MJDB#2 -10 (or Thrusters (squat / overhead press mixed movement)

TRX Plank pose 1 min (or weight vest plank pose)

Fast cardio 5 min – Tabata intervals (20 sec sprint / 10 sec easy) to work heart rate and challenge the fast paced energy system.

Calisthenics: Push, Pull, Leg, Full, Core, Cardio

Repeat 3-4 times

Pushups or Dips 10-20

Pullups or assisted pullups max reps

Squats 20 or Lunges 10/leg

Burpees – 10-20

Knee-Ups, Sit-Ups or crunches 1 min (especially if practicing for fitness tests with these exercises)

Steady Cardio 5 min – Work on run pace for timed runs events

If you have aches and pains in the shoulders, consider the Lightweight Shoulder workout to count as your upper body push that will work the entire shoulder gently. If you have healthy shoulders, end the workout with a light set of the circuit with 5 lbs. dumbbells (really).

Cooldown with easy and deep breathing cardio options.

Cooldown 10-15 minute cardio of your choice. – EASY pace.

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