Home Workout: This is the Workout I made for the Military that my Grandmom can Do -

This is the Workout I made for the Military that my Grandmom can Do

Home Workout:

I had the pleasure of assisting our military design a workout program the other day that will help excel the fitness levels of one bunks soldiers. You see I was approached and asked to design a fitness plan that would elevate soldiers up and beyond their current fitness levels.

Even though you are not a hardcore military soldier, you can still benefit greatly from this workout. This workout will be perfect for whipping you into fantastic shape as well as tighten up your flabby arms and gut. Actually it will also firm up your butt!

This is what that workout that I made the other day for the military looked like...

You must start every workout session with a 2-3 min warmup of light jogging, jumping jacks, or jump rope.

Then, move through these exercises, one right after the other with only 10 seconds to relax between each (repeat the circuit 3-5 times for a killer full body workout):

A. bodyweight squats- 12 reps
Instructions:
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

B. plyo pushups (clap your hands as you come up)- 10 reps

Instructions:
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.

C. walking lunges up 6 steps and back 6 steps
Instructions:
1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

D. full mountain climbers for 30 seconds

Instructions:
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

E. lunge skips - 6 reps to each section

F. lying on the ground leg thrusts (abs) on deck - 12 reps

Instructions:
1. Lie on your back with your legs bent 90 degrees at the hip.
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed number of repetitions.

G. squat skips - 8 reps
Instructions:
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the �ready� position with elbows flexed at approximately 90�.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

H. side plank 30 seconds on each side of your obliques

Instructions:
Start on your side and press up with your right arm.
Form a bridge with your arm extended and hold for the prescribed number of repetitions.

Make sure you rest for 2 min after each circuit; then you can repeat another 3-5x

The next time someone asks you about this topic, you can give a little smile and provide them an informative answer.

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