McChrystal: I’m getting older, so I alternate days now. On one day, I get up and run for at least an hour and then do some kind of stretching. On the alternate day, I get up and do about an hour of abs and core workouts in the house, and then I go to the gym and do another hour to 90 minutes of weights and pull-ups. That starts my day. I’m pretty disciplined about doing this every day. I almost never take a day off.
Q: Specific workouts?
McChrystal: On my non-running days I start with pushups. The first set is 51. Then I do three more sets of 46. Then I go down to the basement, where I do 105 sit-ups, followed by a four-and-a-half-minute plank, then a set of yoga stretches. Next I do a set of 72 crossover sit-ups, followed by a four-minute plank and a second set of yoga stretches. Then it’s 36 crunch sit-ups, a three-and-a-half-minute plank, followed by more yoga. For the fourth set I do 52 flutter kicks, a three-minute plank and another set of yoga stretches. For the final set I do 36 crunches—a version in which I alternate legs—followed by a last two-and-a-half-minute plank, then another yoga set.
Q: Then you go to the gym?
McChrystal: Then I go to the gym, where I typically do four sets of pull-ups, with 15 in my first set and then three sets of 10. Then I do three sets of an incline bench press and three sets of curls. But between each of those, I do these things where I balance on one foot holding my other ankle behind me. Those are to build balance and whatnot. The gym part only takes about 40 minutes, which isn’t bad. You can get at it and then move on, and get back, cleaned up and head to work.