Just to help all you readers out, here is a gym free circuit we used to do in the forces while on tour. Its nothing special but it works the whole of your body and burns off lots of fat. Its also a killer at times and you feel it the next day.
So here it is,
Start by warming up for 10 mins, jogging round and shaking out the muscles.
Close Arm Press 10 reps
Sit Up Twists 20 reps
Squats 30 reps
Wide Arm Press 15 reps
Sit Ups 20 reps
Lunges 30 reps (15reps on each leg)
Tri Dips ( on a wall / bench ) 20 reps
Crunchies 20 reps
Step Ups ( on a wall /bench ) 30 reps
Press Ups 15 reps
Leg Raises 20 reps
Squat jumps 30 reps
Do this circuit 3 times through rest for 1 min after completing each of the 12 exercises all the way through without stopping, then jog for a 1 min and start again.
After you have done the circuit for the third time rest for 2 minutes and jump into this Abs circuit,
Sit ups
Sit up Twist
Crunchies
Leg raises
Alt Ankle Taps
Inners
Scissors
Do 10 reps of each ab exercise all the way through without stopping, rest for 2 mins and do the ab circuit again. Once you have mastered it you can do it for a third time.
Finished the workout routines so time to stretch off and warm down.
This workout may look easy but it is for people with a moderate fitness level and you only get out of the circuit how much you put in it. So give it a try and let me know what your thoughts are.
Like I said we did it when there was no weights about and to keep ourselves fit.
Showing posts with label army fitness. Show all posts
Showing posts with label army fitness. Show all posts
Sunday, 17 October 2010
Wednesday, 19 May 2010
FORCES FITNESS - Basic Military Fitness Workout Routines
Enduring basic training will push you to the limit, both physically and mentally. In preparing for time at boot camp, every possible advantage counts. Advance preparation for military workouts is crucial to keeping one's sanity during the transitional period between civilian and military life. For those unsure of where to best focus their preparation, read on to discover the general idea behind basic training military fitness.
Running and Marching
The crux of every military workout revolves around distance running. Because a soldier's life depends largely on the mobility of his unit, it is imperative that he is conditioned enough to survive long treks over various types of terrain. Almost every basic training workout includes some kind of jog or march. Army training regularly employs 5 km marches, and the Army fitness test includes a timed 1-mile run. The Royal Marines include a timed 3-mile run in their testing protocol, which is considered the toughest standard out of all the branches of the armed services. In preparing for these workout routines, always include timed jogging in a regime, aiming to lower 1- mile (or 3-mile) times progressively over the course of several months.
Body Weight Exercises
Military workouts also place great stock on an individual's ability to perform traditional body-weight exercises. The Marines test on pull-ups and abdominal crunches, while the Army tests on push-ups and crunches, but quality basic training workouts can revolve around all three, regardless of which branch you have joined. On the physical fitness examinations, push-ups and crunches are tested with a 2-minute time limit. Pull-ups have no time limit, but each repetition must be performed from a dead hang (arms locked and fully extended). Those looking to emulate military workout routines should make it a point to train all three body-weight exercises under identical testing conditions, always aiming to improve their totals from week to week.
Putting It All Together
Circuit training is the ideal way to combine all of these exercises into a basic training military fitness. Circuit training is where various exercises are completed back-to-back, leaving little time for rest and conditioning endurance as well as pure strength. On Mondays, Wednesdays and Fridays, perform the bodyweight exercises in the following fashion: push-ups (max repetitions in 2 minutes), crunches (max repetitions in 2 minutes), and then pull-ups (max repetitions with no time limit). That concludes one circuit. Complete a total of three circuits on each day. On Tuesday, Thursday and Saturday, go for progressively longer jogs. Take Sundays off. This emulates the actual conditioning that you will experience in military fitness.
Check out this video for a bit of guideance
http://www.ehow.com/video_6221847_basic-military-training-workout.html
Running and Marching
The crux of every military workout revolves around distance running. Because a soldier's life depends largely on the mobility of his unit, it is imperative that he is conditioned enough to survive long treks over various types of terrain. Almost every basic training workout includes some kind of jog or march. Army training regularly employs 5 km marches, and the Army fitness test includes a timed 1-mile run. The Royal Marines include a timed 3-mile run in their testing protocol, which is considered the toughest standard out of all the branches of the armed services. In preparing for these workout routines, always include timed jogging in a regime, aiming to lower 1- mile (or 3-mile) times progressively over the course of several months.
Body Weight Exercises
Military workouts also place great stock on an individual's ability to perform traditional body-weight exercises. The Marines test on pull-ups and abdominal crunches, while the Army tests on push-ups and crunches, but quality basic training workouts can revolve around all three, regardless of which branch you have joined. On the physical fitness examinations, push-ups and crunches are tested with a 2-minute time limit. Pull-ups have no time limit, but each repetition must be performed from a dead hang (arms locked and fully extended). Those looking to emulate military workout routines should make it a point to train all three body-weight exercises under identical testing conditions, always aiming to improve their totals from week to week.
Putting It All Together
Circuit training is the ideal way to combine all of these exercises into a basic training military fitness. Circuit training is where various exercises are completed back-to-back, leaving little time for rest and conditioning endurance as well as pure strength. On Mondays, Wednesdays and Fridays, perform the bodyweight exercises in the following fashion: push-ups (max repetitions in 2 minutes), crunches (max repetitions in 2 minutes), and then pull-ups (max repetitions with no time limit). That concludes one circuit. Complete a total of three circuits on each day. On Tuesday, Thursday and Saturday, go for progressively longer jogs. Take Sundays off. This emulates the actual conditioning that you will experience in military fitness.
Check out this video for a bit of guideance
http://www.ehow.com/video_6221847_basic-military-training-workout.html
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