Military-Style Bodyweight Workout

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.

• 30 seconds: Jumping Jacks
• ​30 seconds: High Knees
• 30 seconds: Arm Circles (forward/backward)
• 30 seconds: Air Squats
• 30 seconds: Plank Hold

Repeat x2

🪖 MILITARY CIRCUIT (3 Rounds)
Perform each movement back-to-back, rest 1 minute between rounds.

• Push-ups 15–20
• Air Squats 20–25
• Mountain Climbers 30 seconds
• Walking Lunges 10 each leg
• Sit-ups (or crunches) 20
• Plank Hold 45–60 seconds

🔥 Advanced option: Add a 20-lb weighted vest or backpack.

🏃‍♂️ BONUS: CARDIO FINISHER (Optional, 5 minutes)
20 seconds on / 10 seconds rest x 8 rounds (TABATA style)
Alternate between:

• Burpees
• Jump squats
• Sprints (if outdoors)

🧘‍♀️ COOL DOWN & RECOVERY (5 minutes)

• Forward fold stretch
• Downward dog
• Hip flexor stretch
• Child’s pose
• Deep breathing for 1–2 minutes