When working with clients, I like to go with fitness equipment that's simple to use, portable, and allows for a wide range of exercises.
The freedom of not having to go to a gym, while maintaining the capability to achieve and/or keep a fitness level appropriate for your age and goals — and doing it inexpensively — is what it's all about.
The weight vest adjusts to your fitness level and comes in numbers styles. We use weight vests every day in our programs, and we don't practice age discrimination — a 77-year-old woman will put on a 12-pound vest and execute modified horizontal pullups with the TRX straps alongside an active-duty man who's knocking out step-ups on a 20-inch box with a 50-pound vest.
I also use body armor vests.
Vests are sold in different sizes as well as adjustable one-size-fits-all models. You can buy one that comes with pockets and save money by inserting your own small plates. Some vests already come that way.
My favorite company is WeightVest.com in Rexford, Idaho, maker of the V-Series vests. They're a bit more expensive, but the materials are great and stand up to the toughest training.
Military Muscle: 5 weight vest workouts. These workouts should not be done together.
Photo Credit: Rachel Barth/Staff
Note: These workouts should not be done together.
1. Run and step-ups
- Six to eight rounds of 1/4-mile runs at sub-PT test pace without vest.
- 25 step-ups on each leg with a 40-pound vest. Those who are more fit can wear a vest for the runs as well, but adjust the weight down if you need to.
2. Pullups
Eight rounds of three to five pullups, starting with a minimal weight and adding a weight block on each new round.
3. Pushups, bench dips and dive bombers*
Execute four sets of each of the following, resting five seconds between each set, before moving to the next exercise:
- 10 pushups with vest
- 10 bench dips with vest
- 10 dive bombers* with vest
*Coming from an inverted V pose, move forward into plank, continuing to draw your chest through your arms.
4. Pullups, pushups, squats and crunches
The "four horsemen": Do as many rounds as possible of the exercises below in 20 minutes, with vest. You can vary that time, depending on your fitness level.
- 5 horizontal pullups
- 10 pushups
- 15 body squats
- 20 crunches
5. Long walk
Go on long walks with a vest and increase your metabolic rate.
Bob Thomas is director of the Navy Wellness Center in Pensacola, Fla.
