by HAC Personal Trainer, Vernon Nicholson
Military physical training revolves around two major foundational philosophies: 1. Being as efficient as possible in training, especially without the use of any major equipment 2. Hit all major muscle groups to ensure total physical preparedness. This full body circuit is designed for those with intermediate to advanced experience levels and want to take their training to the next level! Each of these movements have been battle tested and are used in the training and preparation of the men and women in our U.S. military. This 30 minute workout combines high intensity intervals and bodyweight movements for the perfect blend of cardio and strength. If you’re up for the challenge, give it a shot!
1. Side Straddle Hop (“Jumping Jacks”)
Start in a standing position with your feet together and arms by your side. In one fluid motion, with your arms extended, bring your hands up over head, and your feet outside of shoulder width apart. Once arms are above your head and feet are out, immediately jump back to the original position. When the start position is achieved, that equals 1 rep. Perform this exercise for as many possible reps in 1 minute, and keep track of how many reps are performed so you can aim to repeat this number each round!
Start in standing position with your feet hip width apart and arms by your side. Hinge at the hips and bring your hands down to just outside of your feet. While keeping your body weight on your hands, kick both your feet back to a plank position with your legs and back all in a straight line. Perform 1 push up, and then jump your feet back to inside your hands. From this squat position with a flat back, explode up with a jump, extending your hands at the top. After completion of the jump, that equals 1 rep. Complete 10 reps.
3. Mountain Climbers
Start in a plank position with your hands under your shoulders, your core engaged, back flat, and a straight line going from your head to your feet. While maintain a flat back, drive your knee towards your chest with toes pointed up, alternating each leg mimicking a running cadence. Each knee drive equals 1 rep; perform 30 total reps, 15 on each leg.
While remaining in the plank position from the mountain climbers, bend at the elbow to bring your body down to just above the ground. While keeping a flat back, engage your chest and triceps to extend the elbows to return to the start position. Each rep counts once you return to the original start position. Complete 15 reps.
5. Prisoner Squats
Start standing with feet shoulder width apart, toes slightly pointed outward. Place your hands behind your heads with clasped fingers. While keeping your feet flat, bend at the hips and knees as if you’re sitting down into a chair. Once your thighs reach parallel to the ground, drive with the legs to return to the start position, this equals 1 rep. Complete 15 reps.
** if you are unable to keep a flat back and/or reach your thighs to parallel, bring your hands in front of your chest with clasped fingers
Take a 30-second rest between each exercise and 1 minute between each round. Repeat each exercise for 5 rounds for a grand total of about 30 minutes!