Military Workout: The 10 Best Plans & Routines

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Want the 10 best military workouts on planet Earth? Want a Military workout plan for any occasion or fitness desire?

No problem!

Here are the Top 10 Military Workouts for fat loss & muscle building.

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Military Workout Plan

A Military workout plan (or split) refers to the way in which an individual divides their exercise routine into specific days or sessions for different muscle groups or body parts. It’s a way to organize your workout routine to target specific muscle groups effectively. For example, a common workout split is the “push-pull” split, where one day is dedicated to exercises that target the chest, shoulders, and triceps (push muscles) and another day is dedicated to exercises that target the back, biceps, and legs (pull muscles). Other splits include full body, upper body/lower body split, or body part splits like legs, chest and back, shoulder and arms. Each workout split has its own advantages and disadvantages, it’s important to choose one that aligns with your fitness goals and schedule.

Beginner Military Workout Plan

Experienced Military Workout Plan

Advanced Military Workout Plan

When you get to this level you will need to do a more advaced workout routine.

Military Workouts

A military workout typically refers to a type of physical training that is designed to improve strength, endurance, and overall fitness in order to prepare individuals for military service. These workouts often include a combination of cardio, strength training, and functional exercises that are intended to simulate the physical demands of military activities such as marching, carrying heavy equipment, and performing other physically demanding tasks. Military workouts often focus on full-body conditioning and may include exercises such as running, calisthenics, weightlifting, and obstacle course training.

Military Training Workout Challenges

A single workout challenge is a fitness program or competition that is focused on a specific exercise or set of exercises, and is typically completed in one session or over a short period of time, such as a day or a week. These challenges are usually focused on a specific body part or fitness goal, such as a Plank Challenge, Push-up Challenge, or a Squat Challenge. A single workout challenge is designed to test the individual’s physical strength, endurance, and overall fitness level, and to help them achieve specific fitness goals. These challenges can be completed individually, but some people find it more motivating to do them with friends, family or in a group setting. The format of a single workout challenge can vary, but typically it involves completing a set number of repetitions or holding a specific exercise for a set amount of time. The goal is to progress over the course of the challenge by increasing the number of reps, weight, or duration of the exercise.

Military Bodyweight Workout Plan

Bodyweight or Calisthenic workout plans are the true OG when it comes to Military workouts. To be honest, if you want to get into great shape, all you need is your body’s resistance to get a quality workout. In today’s Military, we use equipment, but a good number of our workouts are still calisthenics. I always ensure I put a nice mix of calisthenics in every workout plan.

A military bodyweight workout is one of the oldest and best ways to get into shape for a number of reasons. First and foremost, bodyweight workouts do not require any weights or machines, making them accessible to anyone, anywhere. All you need is your own body and a bit of space to move around. This makes them ideal for those who don’t have access to a gym or expensive equipment.

Cardio & Running Military Workout

Good ol’ Cardio workouts. Everyone talks about biceps and chest workouts. Did you know your heart is a muscle too? We must work our hearts for long periods. What are the health benefits that come with training the number one muscle in your body?

• Improves cardiovascular health. …
• Lowers blood pressure. …
• Helps regulate blood sugar. …
• Reduces asthma symptoms. …
• Reduces chronic pain. …
• Aids sleep. …
• Regulates weight. …
• Strengthens immune system.
• and more!

healthline.com

Cardio training is a MUST-DO activity that needs to be implemented in everyone’s workout plan.

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Military HIIT Workout Plan (High Intensity Interval Training)

HIIT BABY! A lot of people love HIIT workouts. Why? Well, because they are short and extremely effective. HIIT Workouts are designed to make you work hard for a short period; then they allow rest for a short period, so your heart rate returns to a slower pace, and you are ready to go all out again. There are wide varieties of HIIT workouts I could talk about for days. I love them for everything, Strength Training, Fat Loss, Conditioning, you name it, there is a HIIT workout for everything, not to mention they are extremely time efficient. My favorite workouts are HIIT.

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Military Workout #9: Bodyweight Workout Plan

Calisthenic To be honest, if you want to get into great shape, all you need is your body’s resistance to get a quality workout. In today’s Military, we use equipment, but a good number of our workouts are still calisthenics. I always ensure I put a nice mix of calisthenics in every workout plan.

Sprint	Lunge	Side Shuffle	Squat	Sprint	Rest
50 Yards (25 up &25 Back)	10 (5 each)	50 Yards (25 up &25 Back)	10	50 Yards (25 up &25 Back)	3 Min

Sprint	Walk	Sprint	Rest
1/2 Mile	As much needed	1/2 Mile	Finished

Bodyweight workouts are also highly effective for building strength and endurance. Exercises like push-ups, squats, lunges, and burpees all use your own body weight as resistance, which can be plenty challenging on its own. By continually adding reps or increasing the difficulty of the exercises, you can progressively overload your muscles and see real strength gains.

In addition to building strength, bodyweight workouts are also great for conditioning and improving cardiovascular fitness. Many bodyweight exercises are high-intensity and involve multiple muscle groups, which means they can get your heart rate up and help you build endurance.

Overall, a military bodyweight workout is a tried and true way to get into shape, build strength and endurance, and improve your overall fitness level. It’s simple, effective, and requires no special equipment, making it an excellent choice for anyone looking to get fit. So, give it a try and see the results for yourself!

Military Calisthenics Workout

Military calisthenics, also known as military conditioning, is a type of exercise program that uses bodyweight exercises to improve strength, endurance, and overall physical fitness. It is often used by military personnel to prepare for the physical demands of military service, but it is also popular among civilians looking to get in shape.

Military calisthenics typically includes a variety of exercises such as push-ups, sit-ups, squats, lunges, and burpees, performed in high-intensity intervals or circuit training format. These exercises are designed to work multiple muscle groups at once, improving strength and endurance while also getting the heart rate up for cardiovascular benefits.

	Jumping Jacks	Up Downs	T-Push Ups	BW Squats
RD1	50	10	10	10
RD2	45	9	9	9
RD3	40	8	8	8
RD4	35	7	7	7
RD5	30	6	6	6
RD6	25	5	5	5
RD7	20	4	4	4
RD8	15	3	3	3
RD9	10	2	2	2
RD10	5	1	1	1

Military calisthenics programs often include additional exercises or challenges such as carrying heavy objects, crawling, climbing, and sprinting, to further increase the intensity and overall difficulty of the workout.

Overall, military calisthenics is a challenging and effective way to improve physical fitness, with a focus on functional movement and full-body conditioning.

Full Body Military Workout

Full body military workouts are great for hitting every muscle in the body because they typically involve a variety of exercises that work multiple muscle groups at the same time. This is known as compound exercises, and they are highly effective for building strength, improving functional movement, and increasing overall muscle mass.

Full Body Muscle Workout (Beg/Novice Level) PDF

	Exercise	Reps	Sets	Rest
1	BW Squats	16	1	AMN
2	Lunge	16	1	AMN
3	Knee Hugs	16	1	AMN
4	Supermans	16	1	AMN
5	Push Up (Knee if Needed)	16	1	AMN
6	Run	1 mile	1	AMN

For example, exercises like push-ups, squats, and lunges all work multiple muscle groups at the same time, including the chest, shoulders, back, legs, and core. This means that you are able to effectively train all of the major muscle groups in your body with just a few exercises.

Hitting every muscle in the body during a workout has a number of benefits. First, it helps to create an overall balanced and well-rounded physique, rather than just focusing on one or two specific muscle groups. It also helps to improve functional movement and everyday activities, as you are training your muscles to work together rather than in isolation.

In addition, training every muscle in the body can also help to increase the number of calories you burn, even after your workout is over. When you put your muscles through a challenging workout, they will need to repair and rebuild themselves, which requires energy in the form of calories. This process, known as muscle protein synthesis, can continue for up to 48 hours after your workout, which can help to increase your overall calorie expenditure.

Overall, full body military workouts are an effective way to train every muscle in the body, improve functional movement, and increase calorie expenditure. They can be a challenging and rewarding way to get in shape and improve overall physical fitness.

Full Body Conditioning Workout (Beg/Novice Level) PDF

When you start to gain some workout experience, full body workouts are great for conditioning. You can start to implement more challenging exercises mixed with weights. This is how you burn some serious calories and shred fat off your body.

	Dead Clean Press	KB Swings	Up Downs	Toe Taps	Rest
RD1	25lbs x 10	25lbs x 10	10	10 each	AMN
RD2	25lbs x 10	25lbs x 10	10	10 each	AMN
RD3	25lbs x 10	25lbs x 10	10	10 each	AMN
RD4	25lbs x 10	25lbs x 10	10	10 each	AMN
RD5	25lbs x 10	25lbs x 10	10	10 each	AMN

Military Legs & Shoulders Workout

The mixture of Legs & Shoulders is a deadly combination! You will work your legs very hard; then, give them some rest as you torture your shoulder muscles. This perfect combo works great because getting maximum rest for your legs allows you to train your legs heavier and harder. Why waste valuable rest periods when you could be hitting those shoulders?

Exercise	Interval Time	Reps	Resistance	Rounds
Barbell Deadlift	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
Shoulder Front Raise	45s	12-16	Med/Heavy	4-5x
Rest	45s	–	–	4-5x
Total Times	3min	–	–	12-15 min

Military Legs Workout

A leg workout is a type of physical exercise that targets the muscles in the legs, such as the quadriceps, hamstrings, glutes, and calves. The main goal of a leg workout is to build muscle, increase strength and endurance, and improve overall fitness in the lower body. A typical leg workout may include exercises such as squats, lunges, deadlifts, leg press, and leg extensions. These exercises work multiple muscle groups in the legs, and are often considered compound exercises, meaning they work multiple joints and muscle groups at the same time.

Some leg workouts also include isolation exercises like calf raises, leg curls, and leg extensions that focus on specific muscles in the legs, these exercises can be used to target muscle imbalances and to improve overall leg development.

It’s important to note that a leg workout should always include a good warm-up and cool-down, to prevent injury and to improve flexibility. It’s also important to use proper form and to gradually increase the weight or resistance over time to avoid injury and to promote muscle growth.

Military Upper Body Push-Pull Workout

You must follow a push-pull recipe of training the upper body to be in the optimum shape. Your chest and triceps will only be as strong as your back and biceps. Never forget that unless you want some serious shoulder injuries and a weak upper body appearance.

Exercise	Interval Time	Reps	Resistance	Rounds
Pull-ups	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
Wt Hand Release Push Up	45s	6-10	Heavy	4-5x
Rest	45s	–	–	4-5x
Total Times	3min	–	–	12-15 min

Military Ab Workout

Military ab workouts are some of the best for several reasons. First and foremost, they are designed to hit all four of the core muscles: the abdominals, obliques, low back, and transverse abdominis. By targeting all of these muscle groups, you are able to create a strong and well-rounded core, which is essential for overall athletic ability and injury prevention.

In addition to targeting the core muscles, military ab workouts are also typically high-intensity and involve exercises that work multiple muscle groups at once. This means that you are not only building strength in your abs, but also improving your overall functional movement and full-body conditioning.

By training all four of the core muscles, you can increase your total athletic ability and prevent injury. A strong core is essential for activities like running, jumping, and lifting, as it helps to stabilize the body and transfer power from the lower body to the upper body. In addition, a strong core can help to protect against common injuries like back pain and muscle strains.

Finally, military ab workouts are also an effective way to get the best abs possible. While no amount of exercise can spot-reduce fat, building strength in the abs can help to create a lean and defined midsection when combined with a healthy diet.

Overall, military ab workouts are a great choice for anyone looking to build a strong, well-rounded core, improve athletic ability and injury prevention, and get the best abs possible.

Military Boot Camp Workout

WHO: If you are looking to join the Military but have fears of not being in shape and failing basic training. You found the right spot!
WHAT: click on the link below, and you can start working your way to Military shape, starting with simple, easy workouts and advancing your fitness level each week.

Military Basic Training Workout Plan PDF

Training for boot camp can be a daunting and intimidating experience, especially if you have never worked out before. Boot camp is known for its physically and mentally demanding nature, and it requires a high level of physical fitness to complete.

If you have never worked out before, it is important to start slowly and gradually build up your strength and endurance. Trying to do too much too soon can lead to injury and burnout. Instead, start with basic exercises like walking or jogging, and gradually introduce more challenging workouts on a weekly basis. This can help you build a strong foundation of fitness and prepare your body for the demands of boot camp.

It is also important to focus on a variety of different exercises, rather than just one or two, in order to train all of the major muscle groups and improve overall functional movement. This can include exercises like push-ups, squats, lunges, and burpees, as well as running, swimming, and other cardio activities.

While training for boot camp can be challenging, it is also an incredibly rewarding experience. Passing boot camp is a significant accomplishment, and it can also lead to a nice pay increase in the army, with promotions to ranks such as E-1 to E-4.

Overall, training for boot camp requires dedication and hard work, but with the right mindset and a gradual, consistent approach, it is possible to succeed and achieve your goals.

In the United States Army, an E-1 is a private, while an E-4 is a Specialist. You can start earning around $2,000 a month, free healthcare, and a free place to live. It’s safe to say a quality workout program going into boot camp will pay for itself with high returns.

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Military Buddy Workout

(Also Known As PT)

A military buddy workout is a type of workout that is done with more than one person, although it can also be done by oneself. Buddy workouts can be a fun and effective way to stay motivated and on track with your fitness goals.

There are a number of benefits to doing buddy workouts. For one, having a workout partner can provide motivation and accountability, as you are more likely to show up and give your best effort when you have someone else counting on you. Working out with a friend or group can also make the experience more enjoyable, as you can chat, joke around, and push each other to perform your best.

Buddy workouts can also be a great way to stay on track with your fitness goals. By scheduling regular workout sessions with a partner, you are more likely to stick to your routine and avoid skipping workouts. Additionally, working out with a partner can provide an opportunity for friendly competition, which can help to increase motivation and keep things interesting.

An army PT (Physical Training) workout is essentially the same thing as a buddy workout, but it is typically led by a military instructor or drill sergeant and is focused on preparing soldiers for the physical demands of military service. PT workouts may include a variety of exercises such as running, calisthenics, and other functional movements, and are often done in a group setting to build teamwork and camaraderie.

Overall, buddy workouts (including PT workouts) can be an effective and enjoyable way to stay motivated, stay on track with your fitness goals, and improve overall physical fitness.

Military Workouts at Home

Military at home workouts are some of the best for a number of reasons. Here are a few:

• Cost: One of the main benefits of military at home workouts is that they are typically less expensive than gym memberships or personal training sessions. All you need is a little bit of space, your own body, and minimum home equipment. Which means you can save money on expensive monthly gym fees.
• Results: Military at home workouts can be just as effective as gym workouts for building muscle and losing fat. Bodyweight exercises like push-ups, squats, and lunges are highly effective for increasing strength and muscle mass, and can be done at home with minimal equipment. Additionally, high-intensity interval training (HIIT) workouts can be done at home to boost metabolism and burn fat.
• Time: Military at home workouts can save you a lot of time, as you don’t have to commute to a gym or wait for equipment to become available. This can be especially useful if you have a busy schedule or live far from a gym.
• Convenience: Military at home workouts are convenient because you can do them on your own schedule and at your own pace. You don’t have to deal with crowds or wait for equipment, and you can choose the time and location that works best for you. You know like waiting for that guy or girl who is using the piece of equipment you want to use… just sitting there listening to their head phones or on the phone with someone. You know what I’m talking about.

Overall, military at home workouts can be an effective and convenient way to get in shape, save money, and save time. They can be a great option for anyone looking to improve their fitness level without the hassle and expense of a traditional gym setting.

No Equipment is Needed,

Do it anywhere, anytime, by yourself, in large groups, small groups

Requirements:

• Yourself
• Interval Timer
• Workout area (indoor or outdoors)

Minimum Equipment Workout

• Additional Home Equipment
  • Kettlebell

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FAQ

What is a Military Workout?

A military workout is a type of exercise routine that is designed to help improve physical fitness and prepare the body for the demands of military service. These workouts typically involve a combination of cardiovascular exercise, strength training, and flexibility training, and may be designed to improve specific physical abilities such as endurance, strength, power, and agility. Military workouts often involve the use of body weight exercises, calisthenics, and equipment such as dumbbells, barbells, and resistance bands. Some examples of exercises that may be included in a military workout are push-ups, sit-ups, squats, lunges, burpees, and running. The specific exercises and intensity of a military workout can vary depending on the goals and needs of the individual or group.

What is a Military Workout Routine?

A military workout routine is a series of exercises that are performed in a specific order and at a certain frequency as part of a physical training program. Military workouts often involve a mix of cardiovascular exercise, strength training, and flexibility training, and may be designed to improve specific physical abilities such as endurance, strength, power, and agility.

Military workouts may be conducted as part of a group training program or individually, and can be adapted to meet the needs and goals of the person or group. Some common exercises that may be included in a military workout routine are:

• Cardiovascular exercise: This can include activities such as running, cycling, rowing, or swimming to improve cardiovascular endurance.
•  Strength training: This can involve using weights, resistance bands, or body weight exercises to improve muscle strength and power. Examples of strength training exercises include push-ups, pull-ups, squats, lunges, and bench press.
•  Flexibility training: This can involve stretching and mobility exercises to improve flexibility and range of motion.

The specific exercises and intensity of a military workout routine will depend on the goals and needs of the individual or group, as well as their fitness level. Military workouts can be intense and challenging, and it is important for individuals to listen to their bodies and not push themselves beyond their limits.

How to Workout for the Military?

If you are preparing to join the military or are looking to improve your physical fitness for military service, there are a few key things you can do to effectively workout:

1. Focus on building a strong foundation of overall physical fitness: This includes improving your cardiovascular endurance, strength, power, and flexibility.
2.  Follow a structured workout routine: Create a workout plan that includes a mix of cardiovascular exercise, strength training, and flexibility training, and stick to it consistently.
3.  Incorporate body weight exercises: These types of exercises, such as push-ups, pull-ups, squats, and lunges, can be done with minimal equipment and are often used in military training.
4.  Slowly increase the intensity of your workouts: As you become more fit, gradually increase the difficulty of your workouts by adding more challenging exercises or increasing the number of repetitions or weight used.
5.  Get plenty of rest: Make sure to get enough sleep and allow your body adequate time to recover between workouts.

It is also important to consult with a healthcare professional and/or a military recruiter before starting a new workout program. They can help you create a safe and effective plan that is tailored to your needs and goals.

Are Military Workouts Good for You?

Military workouts can be a good way to improve physical fitness and prepare for the demands of military service. These types of workouts often involve a mix of cardiovascular training, strength training, and flexibility training, which can be beneficial for overall physical health and well-being.

Cardiovascular exercises, such as running or biking, can help improve heart and lung function, reduce the risk of heart disease and other chronic illnesses, and improve mental health. Strength training can help increase muscle mass and strength, improve bone density, and reduce the risk of injury. Flexibility training can improve range of motion and reduce the risk of muscle and joint injuries.

However, it is important to remember military workouts can be intense and physically demanding, and it is extremely important to listen to your body and not “over-do-it” and go beyond your limits. It is also important to consult with your doctor or a healthcare professional before starting a new workout program, especially if you have any existing health conditions or injuries. They can help you create a safe and effective plan that is tailored to your needs and goals.