Military Style

American Flag - A Picture of the American Flag

Image by jcolman via Flickr

In honor of Veteran’s Day, here’s a military inspired workout to get your Friday off to the right start. Thank you to all those that have served, and contributed to allow us to maintain our way of life.

Perform each exercise for max reps in 50 seconds with a ten second rest. You’ll go through three rounds total (15 minutes). Record your reps each round to see if you can beat it at a later date. Maintain GOOD FORM throughout each exercise. If your form starts to suffer, slow down. As always, do a small warm-up and cool down so as not to injure your body. Click on the exercise title to see images/video clips of how to perform the exercise properly.

Mountain Climbers

Start in a push up position on hands and toes. Bring the right knee in towards the chest – toe will be on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet as fast as you safely can. Hips should stay as stable as possible with the abs pulled in tight the entire time.

Prisoner Squats

With feet slightly wider than shoulder width apart, put your hands behind your head, elbows out and descend into a squat. Drive through the heels squeezing the butt to come back up.

Flutter Kicks 

Lie flat on your back with your feet and head approximately 6 inches off the floor. Hands are under the butt to support the lower back. Raise the left leg to a 45-degree angle, keeping the right leg stationary then raise the right leg off the ground to a 45-degree angle while, at the same time, moving the left leg to the starting position. Alternate the legs back and forth keeping them in a locked position. Feet should not touch the floor.

Push-ups

Start in a full plank position or with your knees down. Wrists are under the shoulders with your heart lining up between your wrists. Slowly lower yourself to the floor, pause, and then push yourself up squeezing your chest as you come up.

Plank Crawls

Come to plank on elbows and toes. Slowly crawl forward taking small steps forward on your elbows and toes. Once you have gone forward for five steps, come back for five and end in your original position. The key here is to maintain a neutral spine with the belly pulled in tight (don’t let your hips come up).

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