 For Military Appreciation Month here’s a Military-Inspired Workout for anytime you want to channel discipline, grit, and strength like a service member. No fancy equipment required—just commitment and determination.
💪 Military-Style Bodyweight Workout Inspired by the workouts used in military PT (Physical Training) Time: 25–30 minutes Level: All levels (modify as needed) 🔥 WARM-UP (5 minutes) Get your heart rate up and prepare your body for movement.
🪖 MILITARY CIRCUIT (3 Rounds) Perform each movement back-to-back, rest 1 minute between rounds.
🏃♂️ BONUS: CARDIO FINISHER (Optional, 5 minutes) 20 seconds on / 10 seconds rest x 8 rounds (TABATA style) Alternate between:
🧘♀️ COOL DOWN & RECOVERY (5 minutes)
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 I'm sitting on a balcony overlooking Bluewater Bay near my son, Matty's current assignment at Eglin AFB.
Coffee in hand. Laptop in my lap, protected from the scalding plastic chairs by my now 3rd degree-burned thighs. Life is good. How is it that I was planning Matty's High School graduation just a year ago and now he's suggesting restaurants we need to try? Is it because he knows that the way to my heart is through my stomach or does he just want a free meal? Honestly, either is fine. Parenting is a transformative journey filled with challenges, countless proud moments, and joys. When your child serves in the military, it adds a unique layer to the experience. It's an exceptional journey of being a parent to a military child, everything from the immense pride, resilience, and sacrifices that come with this role. Pride and Sacrifices: Parents of military children make their own sacrifices. For example, Matt and I had to choose between Rolex and visiting Matty. Equestrians will understand the difficulty. You endure the separations, the uncertainty, and the worry that comes with having a child in the military. Yet, your pride shines through as you watch your child serve their country with honor and dedication. The sacrifices you make as a parent reflect the unwavering love and support you have for your child, knowing that their service contributes to something greater than themselves. Celebrating Resilience: Military children demonstrate extraordinary resilience in the face of adversity. They learn to cope with the unique demands of military life. As a parent, you witness their adaptability and strength firsthand, and it fills your heart with pride to see them grow into resilient individuals and overcome challenges. Supporting Through Separation: One of the significant challenges of being a parent to a military child is dealing with the periods of separation. As a parent, you offer reassurance and unwavering support, providing comfort and stability during these times of absence. Maintaining open lines of communication, offering emotional support, rearranging travel schedules for most visits, and sending care packages become essential tools in helping your child navigate the challenges of separation. Embracing the Military Community: Being a parent of a military child means embracing the military community. Military families offer a unique support network, understanding the challenges and joys that come with military life. Engaging with other military parents allows you to exchange advice, form deep connections, and share experiences. The bonds forged within the military community become a source of encouragement and strength for both you and your child. Celebrating Achievements: ALWAYS. CELEBRATE. YOUR. WINs. Every accomplishment, milestone, and promotion your military child achieves becomes a moment of celebration. From graduations to promotions, witnessing their achievements and growth is indescribable. You recognize the determination and hard work they have invested in their military career, and as a parent, you feel a deep sense of accomplishment in raising a child who serves with courage and integrity. Having the honor of watching Matt, tap Matty out at his graduation is a core memory. The absolute highlight of this adventure so far and one I will cherish forever. During our recent visit, Matty gave us a private tour of his radar station. As I paused for a moment to take a step back and watch him as he proudly showed us some of the demands of his military life, my heart swelled with pride, knowing we have raised a true hero. Until the next visit.. I can't remember exactly what inspired this workout.. perhaps the fact that I have a military family? The following workout is a collaboration of the different military branches and their required physical fitness test exercises, minus the cardio. Circuit of 3 rounds Push Up 15 Sit Up 15 Repeat new round Circuit of 1 round Push Up 1 set x 14 Ab Crunch 1 set x 15 Push Up 1 set x 13 Elbow Plank 1 set x 30 Seconds Hand-release Push-up 1 set x 12 Dumbbell Deadlift 1 set x 15 Medicine Ball Squat & Throw 1 set x 15 Farmer Walk 1 set x On Treadmill For 0.02 Miles Hanging Leg Raise 1 set x 15 Push-upInstructions: 1. Lie with your chest facing down, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight. 2. Push your body upwards and straighten your arms. 3. Lower your body returning to starting position. 4. Repeat. Sit UpInstructions: 1. Lie on your back on the floor with your feet shoulder width apart. 2. Begin by lifting your upper body up until you are sitting up straight with your arms either at your sides, crossed in front of you, or behind your head. 3. Lower your body back to the floor. 4. Make sure that you do not use your arms to swing your body up and make sure that your feet remain touching the ground at all times. Ab Crunch Instructions: 1. Lie on your back on the floor with your feet shoulder width apart. 2. Begin by lifting your upper body up until you are sitting up straight with your arms either at your sides, crossed in front of you, or behind your head. 3. Lower your body back to the floor. 4. Make sure that you do not use your arms to swing your body up and make sure that your feet remain touching the ground at all times. Elbow Plank Instructions: 1. Lie face down on a mat with elbows resting on the floor next to your chest, palms facing forward or in a fist position, feet together. 2. Push your body off the floor in a push-up position with your body resting on elbows or hands. 3. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds, then lower body returning to starting position. 4. Repeat. Hand-release Push-upInstructions: 1. Lie with your chest facing down, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight. 2. Push your body upwards and straighten your arms. 3. Lower your body returning past the starting position, fully resting your chest on the floor, lift both hands off of the floor. 4. Repeat. Dumbbell Deadlift Instructions: 1. Stand and hold two dumbbells with palms facing in. 2. With your back straight and knees locked, bend your body at your waist and lower down to the floor. 3. Then straighten up while still holding the dumbbells at arms length. This is a very difficult exercise and is not meant for beginners. Medicine Ball Squat & Throw Instructions: 1. Holding the ball with both hands, just under the chin and against your chest, take a squat, feet about shoulder-width apart. 2. Stand straight keeping legs straight, as you do this, throw the ball up. 3. Return to a squat position, as you do this, catch the ball. 4. Repeat. Farmer WalkInstructions: 1. Stand upright holding dumbbells with your arms straight by your sides. 2. Walk forward as far as you can while holding the dumbbells. 3. Move for a given distance, typically 50-100 feet, as fast as possible. Hanging Leg Raise Instructions:
1. Hang from a pull-up bar. 2. Start by using your abs to bring your knees up until your waist. Pause, and slowly return to the starting position. 3. Repeat. Blog Takeover: Chief Master Sergeant Matthew C. Clancy
I knew at an early age that I wanted to serve. I grew up looking at and playing with my father's old Air Force uniforms as a child. My father served four years during the Vietnam War. As I grew up and started asking questions about his time in the AF, he didn’t really give me much information but he never spoke negatively about his experience. I did get out of him that he was stationed in Japan for a few years. My father's older brother did a stint in the US Army and played on the Army’s baseball team. I also had an Uncle in the Army who was on Active Duty and retired while I was in Junior High. Another influential person in my decision to join was my brother Chuck who was on Active Duty in the Air Force for as long as I could remember and who would end up staying in 25 plus years and retiring as Lt. Colonel. I grew up with a lot of family that I looked up to that happened to be in the Military and I can’t deny that that probably had a large influence on my joining. Another influence was the Gulf War and my brother being deployed overseas during it. Following him during that time just pushed me more toward Military life and seeing the world. Also, from a young age, I knew that I wanted to be in some kind of Law Enforcement career. So that being said, you can’t be a cop at the age of 18 in the Civilian world but you sure can be one in the Military. So after plenty of research and a trip to two Air Force Bases and one Army Fort, I decided to join the United States Air Force. So in March of 1995, I convinced my parents to sign my seventeen-year-old self up for enlistment in the Air Force as a Combat Arms Instructor, which fell under the Security Forces Squadrons. I shipped out to BMT in July of 1995 just one month after graduating from High School. I knew I wanted to serve and as a kid, you think you might do twenty but I had no idea at that time. I’ll spare you and not list everything here. But I ended up staying on Active Duty for eleven years. During those eleven years, I served as Combat Arms Instructor (Weapons Instructor), Military Working Dog Handler (K-9), and Technical School Instructor at Lackland AFB Texas. Along the way, I was stationed at several bases, deployed overseas, and completed a one-year remote tour to Honduras. I decided to leave active duty to move back home and become a Monroe County Sheriff’s Deputy like my brother. I still wanted to serve my Country so I transferred to the Air Force Reserves, out of Niagara Falls ARS. While in the reserves I fulfilled both of my passions. I was now a police officer and still able to serve my Country. I wore several different hats during my reserve time. I went back to my original job of being a CATM Instructor. I then moved up the ranks to leadership roles which included being in charge of Range operations during drill, being the Superintendent of the Range and Security Forces Supply sections and then the culmination was being promoted to E9/Chief Master Sergeant where I had the privilege and honor of serving as the Security Forces Manager. And finally, 27 years later in June of 2022, I will be retiring from the United States Air Force. Still wanting to serve but knowing that it’s time to step away and focus on family and my last remaining years at the Sheriff’s office. I’ve always wanted to serve and follow in the footsteps of the Clancy’s before me. I always have had a calling and desire to serve my country through Military service. I believe that I have served honorably and made my family and Country proud. I am even more proud to say that my son will not only be following in my footsteps but rather surpassing them, as he has been accepted into the Space Force, a spot reserved for only 400 applicants a year.  Blog Takeover: Jeff S.
As I went through high school it became clear that college was not the right path for me. I enlisted in the Coast Guard delayed entry program the summer before my senior year of high school. Never in my wildest dreams did I think I was going to spend the next 22 years of my life serving. I still remember pulling into boot camp on the bus the first day and wondering why I signed up for this. The responsibilities I was given and the places I got to see were life changing. I was really into weightlifting throughout high school, but do not think I ever ran over a mile at a time. The amount of running and calisthenics in boot camp was a shock to say the least. While I was in I continued to lift and would do the PT test every six months to keep up my certifications. I never did really anything that was above and beyond. I would always scrape by on the PT tests, never blowing them out of the water. It was not until about four years, at the age of 38, that I started taking exercising seriously. I now work out six days a week and have even participated in some competitions. I probably have worked out more the past couple of years than I have my entire life. It is now routine for me and I have never felt better both physically and mentally. I wish I would have started on this journey sooner. I retired from the Coast Guard Reserves about two years ago and am loving semi-retired life.  Blog Takeover: Rick B., Fairport
I joined the military in part to honor my Dad’s legacy and also to be able to say that ‘I, too, did my part’. The Army was one way I learned the importance of fitness. At an impressionable age I remember one of my drill sergeants saying if I don’t take time for my fitness, my body will force me to make time for my illness. Having twins and working in emergency services severely challenged my ability to balance my time. I let fitness slide and as a result, I suffered a back injury that I’m still recovering from. Thankfully, with some coaching assistance, I’m back to working out and making progress in the fitness department. It’s a daily battle and I’m thankful I can again pick up my children for an ‘upstairs hug’ and hold them tight. No matter your stage in life or injury setbacks, anyone can make progress and improve their fitness. I did. And I’m still doing. Blog Takeover: Petty Officer Buck, Scottsville, NY I graduated high school in 1989. My intention was to go to college following high school graduation, but I didn't know how to make that happen. No one in my family had gone to college so this was uncharted territory for me with little support to make it happen. After working 3 jobs for a year, I knew I had to do something to better my life. That's when I looked into joining the military. I entered the United States Navy on September 11th, 1990. I had no idea just how instrumental this journey would be in forming the person I am today. Not only did the Navy provide the financial means for me to go to college, it allowed me to believe in myself. I was a very average student in high school. My home life was, well, not good, and I didn't have the support to be successful. Through my military training, I learned that I could accomplish most anything that I put my mind to and worked hard for it. This includes acing exams in my trade school and passing physical fitness tests. I was not an athletic kid and was actually quite overweight. It was the military that sparked my love for physical fitness. I was on active duty until September 1994, then stayed on as a reservist for an additional 10 years. I went on to earn my degree in Veterinary Medicine and have been practicing for 17 years. I would never have accomplished this without the Navy. To this day, I still say that joining the military was the best choice I have ever made in my life. If you are one of my many newsletter recipients then you know that EVERY Month has a theme. Not a recipient? We can change that.. click here and scroll to the bottom. March was National Nutrition Month, April was Stress Awareness Month, you get the idea, and May is Military Appreciation Month. I have never been so excited for a month. As I sat down to begin planning my marketing and social media campaign it quickly morphed into a mini hall of fame. Being an Air Force Wife AND **NEW ANNOUNCEMENT** Space Force Mom, I had to make sure to spread the wealth and reach out to various clients and friends that served in other branches. I am so fortunate to know so many amazing service men & women that I thought.. what a fabulous opportunity to highlight some of them and their achievements. I am SO excited to share some stories and pictures with you.. make sure to check back each week! ..and feel free to share!
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AuthorAjia Clancy coaches YOU to self empowerment while helping you navigate life towards your health & wellness goals. Archives
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