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Back on the Fitness Wagon

Stew Smith

March is the month that most people who were hell-bent on starting a fitness routine at the start of the year typically fall off the wagon. If you even made it to March, you have beaten the odds of New Years resolution-makers succeeding in their fitness goals. After January the word “resolution” seems to have dropped from our lips and is all but forgotten. But do not fear -- I am here to help you not waste the
gym membership payment that you locked in for all year.

The thing is, this is completely natural. Read my Five Psychological Phase of Fitness for more
information. In a nutshell, after a few months of exuberance about your fitness plan (Phase 1), many things can happen. For instance, maybe you were:

•  Bored with the same old routine
•  Stricken with an illness
•  Injured due to over-use or improper technique
•  Subject to a schedule change
•  Starting to doubt yourself and your abilities (Phase 2).

Regardless of the reason, you are no longer exercising and that has to change. Below are some simple ideas to do at home if you cannot make it to the gym, as well as a fun circuit program that will get you through a full body workout in the shortest amount of time.

Break up your workout week into two types of workouts Cardio and Resistance/Calisthenics Training.

Cardio Ideas:

You can do cardio workouts such as walking, jogging, biking, swimming, rowing on any day,
and it only takes 20-30 minutes to receive a good cardio-vascular benefit. Keep your heart rate at
about 50-65% of your maximum. A good way to determine maximum heart rate is the theoretical
formula of:

220 – age = max heart rate

If you do this 3-4 days a week, you will burn enough calories to lose weight (and inches) as long as you are not getting too carried away with your eating habits. See my Lean Down Plan for more ideas on what to eat and when.

The best thing about this part of your workout is that you can do your cardio exercise around your neighborhood, on a treadmill at home, or at to the gym if you choose. So on days when time is short, get your cardio done, or make those the 1-2 days of rest you should give yourself every week.

Calisthenics and Weight Machines:

The abdominal routines and lower back exercises are the easiest to do and take the least amount of time -- usually five to ten minutes. Here is a quick abdominal/lower back routine you can at your home or in between sets at the gym:

Crunches -- 25
Reverse Crunches -- 25
Double Crunches -- 25
Left Crunches -- 25
Right Crunches -- 25
Bicycle Crunches -- 25

See the Rest with Crunches article for pictures and more information on fitting abs workouts into your program.

Here is a Full-Body Weight Circuit Routine that can be used to get you back in the gym again: (Use machines or dumbbell/free weights)

Do this weight routine 2-3 times a week:
Bench press -- 15,10* reps
Pulldowns -- 15,10* reps
Squats or leg press -- 10-15 reps
Leg Curls -- 10-15 reps
Rest with abs -- do 50 reps of the crunch exercises above
Military press (shoulder press) -- 15,10*
Bicep Curls -- 15,10
Triceps Extensions -- 10-15 reps
Plus an exercise of choice -- pick a machine and do two sets of 15 reps on it

Repeat above again if you have time/energy

(*Complete this set with heavier weight on the first set; immediately drop the weight a few
pounds and perform the second number of reps without rest)

On days you cannot get to the gym to lift weights, give this superset a shot.

Add dumbbell investment of $20-30 to fully supplement your home workout:

Pushups -- 10-20
Crunches -- 20
Wide Pushups -- 10-20
Rev crunches -- 20
Bench dips -- 10-20
Double Crunches -- 20
Squats -- 20
Lunges -- 10-20 / leg
Bicep curls -- 20
Triceps Extension -- 20
Military Press -- 20

And the Lightweight Shoulder workout --see Shoulder Article

I hope these ideas help you rebuild your determination to get back to exercising. If you have any questions, please feel free to email me at Check out the e-Book Store for more information on the programs for passing nearly every PFT in the military as well as regular workouts for weight loss and general fitness.



Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the
Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at



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Published Books / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
- Circuit Training 101 ebook

NEW Obstacle Course Race Ebook

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
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 

The Army Air Assault School Workout

The Army Airborne Workout

Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
Navy, Air Force, and Coast Guard OCS Workout

The USMC IST and PFT 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 - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Seal Multi Men's Multi-Vitamin Multi-Mineral

Free SEAL Training Videos from Phil Black

TRX Train Like the Pros



Some Titles Above available in Print Softcover Format