The Old Standard–”The Ultimate Aerobic Workout” (UAW)

If I have nothing else but myself and some floor space, I can use Scott Helvenston’s “Ultimate Aerobic Workout” (UAW). I’m not sure if I have it totally right, because it’s been so long since I’ve actually viewed it, but over the years I’ve ended up with a really basic but sweaty calisthenic workout that I’ve derived from his Elite Fitness Systems video. It’s a pretty simple calisthenics routine that you just end up repeating twice for the full workout.

It looks something like this:

“Ultimate Aerobic Workout”

10 four count jumping jacks
10 wide grip pull ups
10 four count run-over-the-line (“rotl”; hard to explain)
10 narrow grip pull ups
10 four count box jumps (legs together, jump forward, to the side,
back, to the left; at a count of five, reverse)
10 chin ups (reverse grip pull ups)
10 four count jumping jacks
10 dive bomber push ups
10 four count rotl
10 triangle push ups
10 four count box jumps
10 four count jumping jacks
10 four count reverse crunches (leg raise plus thrust legs up)
10 four count run-over-the-line
10 four count twisting crunches (elbow to opposite knee)
10 four count box jumps
10 regular crunches
10 four count jumping jacks
10 four count forward lunges (alternating legs)
10 four count rotl
10 two count power lunges (start in lunge position, jump up and reverse feet)
10 four count box jumps
10 four count squat thrusts

Repeat Above

Cool down and stretch

If you don’t have something you can do pull ups on, then pick something up and pull it up (rows), then do curls for the chin ups. Examples: cans, sandbags, a chair, etc. If you have nothing but a bare floor and walls, then tense squeeze your arms in curls and reverse curls.

The astute observer will note that the UAW has the characteristic of alternating velocity moves with strength moves. And intentionally so. Helvenston’s workout was pretty advanced, and obviously uses the same principles as Ori Hofmeklers’ Controlled Fatigue Training (CFT). And that only makes sense, because Scott was training SEALs, so he needed to not only to train strength and endurance, but also to have strength even when fatigued. It also shows that you can play with the variables of intensity and strength training at about any scale.

By itself the UAW is CFT, and a really intense workout if you make it so. You can usually do the UAW in about 20-30 minutes total. One part runs you about 10-15 minutes, of course.

And there you have it.