The Most Comprehensive Upper-Body Workout that Includes Cardio

If you want a well-rounded, upper-body workout program that blends strength training, conditioning and cardio training, try the Push-Pull and Core/Cardio Workout. This workout can be done with or without weights, with options in italics below.

Warm-up: Try the half pyramid with pull-ups and push-ups and go either 1-5 or 1-10, depending on your fitness levels. If you cannot do any pull-ups, replace with another pulling exercise such as dumbbell rows, biceps curls or pulldowns, if available. Here is how it works:

• 1 pull-up, 1 push-up, jog 50 meters
• 2 pull-ups, 2 push-ups, jog 50 meters
• Go to five of each and stop if you find this difficult or continue to complete 10 of each.

This total is 15 pull-ups/push-ups if you reach Level 5 and 55 reps if you reach Level 10. After this, jog or bike for 10 minutes and lightly stretch to complete the warm-up.

Lift section: The following Push-Pull-Core sections are done in a circuit of three exercises. Rest as needed, especially if you go heavier and do five reps or less.

Repeat three times.

• Bench press 5-10 (or push-ups max)
• Dumbbell rows 5-10/arm
• Abs of choice 20: Pick any ab/core exercise and do it for 20 reps.

Repeat three times.

• Pull-ups max (or pulldowns 10)
• Dips (or pushdowns 10)
• Hanging knee-ups 10 (or plank pose for one minute)

Calisthenics/Cardio section: This section of Push-Pull-Core Cardio circuits is done with minimal rest. The transition between the exercises with different muscle groups and cardio is considered active rest and will help you with overall conditioning and muscle recovery. Do the best you can on the reps of each exercise, stopping when you fail or pushing yourself beyond these numbers if you can.

Repeat 5 times.

• Push-ups 10
• Pull-ups 1-5 or rows 5/arm
• Abs of choice 20
• Jog or bike for two minutes

Cooldown with a set of the PT Reset, a series of exercises that helps to balance out the pull, push and core activity above. See links for videos of these exercises done in a nonstop circuit.

PT Reset:

• Reverse push-ups 20
• Birds 20
• Arm haulers 20
• Swimmers for one minute
• Side plank for one minute (right)
• Side plank for one minute (left)

The final cardio cooldown section involves 15-20 minutes of moderately paced jogging, biking, rowing, the elliptical machine or other types of movement.

Check out the Military.com Fitness Section for more ideas on adding upper body, lower body and cardio workouts to your training cycles. There are several thousand articles on tactical fitness, health and wellness, and beginner to advanced training advice. Plus, if you need more specific assistance, you can email questions to stew@stewsmith.com.

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