Military workout

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-up

Instructions:

​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 Up

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.

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-up

Instructions:

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 Walk

Instructions:

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.