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Military muscle: Test stamina with high rep count, fast runs

This week, we go back to basics with a good old-fashioned, hard-core workout. This one’s high rep count, and fast runs in the middle and at the end, will challenge your stamina.

Warm up for about 10 minutes any way you choose — a combination of cardio and some light strength work. Keep moving throughout the workout and rest only as indicated.

You may want to adjust the weights up or down based on ability. Also, you may think the squats are too easy at body weight, but understand that you will get 100 dead-lift reps and 200 squat reps to just below the 90-degree mark.

Four rounds of:

• 20 dead lifts at 130 pounds for men/95 pounds for women, reducing the reps by five each round, ending with five the final round.

• 40 body-weight squats with butt touching a medicine ball (we use the 14” Dynamax). You want your position to go just past 90 degrees. Reduce the reps by 10 each round, ending with 10 in the final round.

• 1 minute of crunches, legs in the air at 90 degrees.

• Going all the way push-ups, five reps at each position:

1. Standard push-ups.

2. One hand on a medicine ball, one hand on the ground; then change hands.

3. Hands on a stability ball.

4. Feet on a stability ball.

5. Each hand on a different medicine ball.

6. Both hands on a single medicine ball.

Three rounds of:

• Six out-and-back 25 meters runs (300 meters total) every 2 minutes, 30 seconds. Start the first round at 0:00, the second at 2:30, and the third at 5:00.

The time between when you finish the runs and the start of the next round is your rest. These are good efforts. You should push yourself here. Rest for two minutes after the three rounds.

Four rounds of:

Repeat the previous four-round sequence, except start at:

• Five dead lifts, increasing the reps by five each round, ending the last round with 20 reps.

• 10 squats, adding 10 reps each round and ending the last round with 40 reps. Crunches and push-ups remain the same.

Three rounds of:

Repeat the previous three-round run sequence.

Fitness nutrition tip

If you’re on the road and Mickey D’s is calling your name, pick a grilled chicken sandwich over the crispy option. It’ll save you about 100 calories, according to McDonald’s USA nutrition facts.

Bob Thomas is director of the Navy Wellness Center in Pensacola, Fla. Email him at jomof14@cox.net.