Fitness Programs at StewSmith.com - Stew Smith CSCS

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Fit for Life

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Overwhelmed at Fitness
Centers – Don’t Be…

Fighting Weight Gain

Set a Fitness Goal

Change your Life

Fitness for Your Kids

Fitness as We Age

Lose Weight - Three Steps

Lose Forty + Pounds

US Troops too Fat?

Lose the Love Handles

Washboard Abs

Circuit Training

Make Fitness a Hobby

Work, Family, and Exercise

Pregnancy Workout

The Stew Smith Diet Plan

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Week # 10

Day1 Warmup/Stretch

Pullups 5 sets of
4,6,8,10,12 of grips:
1- regular pullup
2 - Reverse pullup
3- Close grip
4 - Wide Grip
5 - Commando grip

rest in between sets with 30 seconds of abs of choice or pushups or dips

Repeat 3 times
Swim 500m
- 4 strokes per breath
- 6 strokes per breath
- 8 strokes per breath

Run 2 mile timed

Cool down / Stretch

Light weight Shoulders

Day 2

Repeat ten times
Jumping jacks – 10
squats – 20

Repeat 3 times
Run 1/2 mile run fast
Woodchopper Squats 20
Woodchopper Lunges 20
Side stepping squats -20

3 mile cooldown run or

10 mile bike

Day 3

PT Superset:
Repeat 5-10 times
pullups 10
Pushups 25
Abs of choice - 25
Dips - 10-15
(all should be sub max effort)

Run 4 mile timed

or

Swim: 1500m

or

Bike 30:00

Light weight Shoulders

Day 4

Day off...rest

Day 5

100 pullups

200 pushups

300 situps

1/4 mile run in 90-100 seconds

Repeat above circuit until you reach 100 pullups in as few sets as possible...

Bike or swim 20:00

Light weight Shoulders

Recruits Start Here

Stew Smith's Written Programs (Articles, eBooks, and Books)

Army	Navy		Air Force	USMC		Coast Guard
eBooks	eBooks		eBooks	eBooks		eBooks
Military Fitness Articles / Info
Bootcamp	Bootcamp II		USAFA	Pre-Bootcamp		Ace the PFT
Army PFT	Navy SWCC		Air Force PFT	Run Plan		Coast Guard PFT
Airborne	Spec Ops		Air Force PJs	Marine RECON		HRSS Swimmer
Air Assault	SEAL Training		Tape Test	USNA		Passing Swim Test
Ranger	Navy SEAL #1		AF PFT Chart	OCS - TBS
Army SF	Navy SEAL #2		AF OTS Workout	Weight Control
Ranger - Weight Gain	Navy SEAL #3			USMC PFT
Army - Ruck March	BUDS Warning Order			Underway Workout
West Point	The CSS
Army Weight	Navy Weight
Army Fit DVD	USNA
Law Enforcement Articles / eBooks / Info
Federal Police		State Police			Local Police & Fire Fighter
FLETC		Cooper's Standards I			Police Academy I
DEA		Police Academy II			Police Academy II
FBI		Law Enforcement Links			Fire Fighter Workout
Border Patrol / ICE		Recruit Start Here			Public Safety Diver Workout
ATF		For Beginners			For Beginners

Coming Soon - The Perfect Pushup Bible eBook!



The Catalog of StewSmith.com
Products / Services

        General Fitness and Nutritional Guides for Everyone

The 45 Day Beginner Guide to Fitness

The 45 Day Intermediate Guide to Fitness

The Diabetic Prevention Workout / Diet

The Athlete Workout - Rugby, Soccer, Lacrosse & Football
The Busy Executive Workout Routine
The Six Week Advanced Weight Training / PT Guide
The Perfect Pushup Bible Workout

The Special Forces Physical Fitness Workouts
New - Combat Conditioning Workout

Navy SEAL Workout Phase 1 Beginner Weeks 1-6
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week
Navy SWCC Workout

The Army Special Forces / Ranger Workout Phase 1 & 2

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout Phase 1 & 2

Air Force PJ / CCT Workout

NEW - The Coast Guard Rescue Swimmer Workout - NEW

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout

USMC OCS / TBS Workout

The Service Academy Workout (West Point, Navy, Air Force Academy)

The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The PFT Bible: Pushups, Situps, 1.5 Mile Run

The Law Enforcement Fitness Workouts

The FBI Academy Workout

The DEA Workout

The FLETC Workout - Ace the PEB / Same as Blackwater's Test

The State / Local Police Academy Workout
NEW - The Fire Fighter Workout

The Public Safety Diver Workout
Border Patrol Agent Workout
ATF Agent Workout

     The PFT Bible: Pushups, Situps, 1.5 Mile Run

      Personal Training and Physical Fitness Clinics
Stew Smith's PT CLUB: Online Personal Training Plans

Stew Smith's Spec Ops Fitness Clinics

Running Articles	Begin Running Drop Mile pace Run Fast Run Faster Run Properly Run Leg PT FREE Plan Marathon? Training Ideas Intervals Too Hot? High Altitude? Prevent Injury Avoiding Cramps Breathing
PT Articles	Remedial PT PT Pyramid Proper Sit-ups Perfect Pushup Pull-ups More Pull-ups Weights, PT Pushups Rest Crunches 1000 Abs 20:00 Workout Travel Workout Speed of Reps
PFT Articles	Recruit Start Common PFT Ace the CFA Ace any PFT PFT Standards Succeed PFT PFT Anxiety PFT Taper PFT Ideas PFT - 1 Month PFT Transition PFT - Q & A Remedial PT Training Pipeline
Nutrition Articles	Food Plan Food List Help Carbs/Exercise Food Pyramid Nutrition Weight gain Diet Hints Diabetes Part II Lean Down
Other Articles	About the PT Club Vets in Fitness Five ?s Week Prevent Injury Lower back Shoulder Knee Injury Printed EBOOKS Hypothermia

Comments or suggestions about the StewSmith.com Military Fitness Center?
Send an e-mail to stew@stewsmith.com
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PO Box 122
Severna Park, MD 21146-4011
Phone: 410.544.0059

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