Who are those people who are generally known to have a great body? The military of course, and this is why you should consider the military workout in case you would like to get in shape. The secret is that besides the usual workout they also add some new cool exercises and challenges.
These workouts haven’t been created to do damage to your body, but that is the effect if you don’t plan things right.
A kind of plan for the military-style workout starts with mastering the cornerstone combat-conditioning exercises.
Then move on to improving your overall fitness and during the third week do some athletic exercises for overall strength and speed.
The most useful advice regarding the military fitness workout is to complete three workouts every week, but you should have at least one day to rest between them.
The equipment that the military uses includes planks, hanging leg raises, side bridges and others.
During the first week of performing military exercises do one set of 8-10 repetitions of the exercises, except for the side bridge and then rest for a minute between the sets.
In the second week you will be performing the same exercises as in the first week, but you will make a strength move followed by a sprint. This is known as double.
In case of the sprints you will have to run as fast as you can for 8-15 seconds. Then simply walk back to the starting point and move on to the next set of exercises.
As a suggestion regarding the military exercise, on the first day, you could do two doubles of pushups and sprints. Once you are done with these, rest for a minute and then move on to 2 doubles of squats and sprints. In order for the military workout to be effective, you should do12 reps of each of them.
On the second day do 2 doubles of pull-ups and sprints. Just as on the previous day, rest for a minute and do 2 doubles of swings and sprints. This day you should do 8 pull-ups and 20 swings.
On day three of the military exercises do 2 doubles of pushups and sprints. Then again rest for a minute and do 2 doubles of squats and sprints. On this day you should also perform 12 pushups and 20 squats.
The third week of the military workout should be more difficult than the previous ones. For this you should know that a triple refers to upper body exercises followed by lower body exercises and ended with a sprint. On the first day of the military routine you should perform 20 squats and 12 pushups and then top the exercises with a sprint.
On the second day you should be able to do 25 dumbbell swings and 12 clean and presses and then the sprints again.
On the third day of the military workout you should do 25 repetitions of front squat and then sprint. Finish the day with 20 pushups without taking a break.