The Most Comprehensive Upper-Body Workout that Includes Cardio | Military.com

Mar 01, 2025

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:

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.

Repeat three times.

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.

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:

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 [email protected].

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Blake Stilwell is a former Air Force combat photographer with degrees and experience in Graphic Design, Television and Film, International Relations, Public Relations and Middle Eastern Affairs. Instead of using any of that, he (eventually) became a writer. His work has appeared in Recoil Magazine, Military Times, Coffee or Die, Skillset Magazine, and more. Blake is based in Ohio but is often found elsewhere. Read Full Bio