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Thank you for reading this free download version of the StewSmith.com basic fitness and health routine. This 45 day program is specifically designed for a beginner to exercise or someone who is rehabilitating after an injury. For the purposes of this program, a “beginner” is someone who cannot do regular
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PULLUP PUSH PROTOCOL. Take your current pullup max effort score and multiply by 5. That is your daily number of pullups. So if you can do 10 pullups in one max rep set and fail at 11, then you need to do 50 pullups a day in a total repetition count of your workouts. See chart below as to how to manage ODD / EVEN days:
If you want access to years worth of workouts, many of the top eBOOKs, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section.
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Below are a few charts for you to build up to a 5K run/walk to a Marathon over the course of several weeks depending on your present ability as well as running timed runs with calisthenics right before (Fitness Tests), and even rucking!
Stew Smith’s Downloadable Workout Series The 45 Day Intermediate Program Waiver of Liability What you are about to undertake is an advanced fitness program. Injuries may occur in any workout program as with this specific program written by Stew Smith. By downloading the program, you are waiving any liability to Stew Smith or StewSmith.com.
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Who is Stew Smith?
Stew Smith writes about fitness and acing physical fitness tests and is the founder of Heroes of Tomorrow Fitness – an online fitness resource for people seeking military or law enforcement / Fire fighting professions. Basically - anything that requires a fitness test to enter, StewSmith.com has the answer.
