FREE MILITARY STYLE WORKOUTS
Conditioning
Assault Bike Intervals
Warm-up for 3-5 minutes on the assault bike before starting. You should be giving it absolutely everything during your work time then peddling slowly during the rest period.
WORKOUT: 12 ROUNDS
-20 ...
Bodyweight
Convict Condition
After warming up, rest for 1 minute then set the timer for 12 minutes and perform as many rounds as possible. Don't give up!!
WORKOUT:
Warm-up:-Jumping jacks x 2 minsWork: 12 minutes AMRAP-Diamond ...
Bodyweight
8 minute Abs
Perform each exercise for 30 seconds, followed by a 30 second rest. Complete the circuit twice.
WORKOUT: 2 ROUNDS
-Reverse Crunches-Russian twists-Butterfly sit ups-Flutterkicks
Conditioning
Rowing Intervals
Perform the following intervals with 1 minute of rest between each interval. Aim to row at a high intensity during each work period.
WORKOUT:
Warm-up:Row x 2 minutes (easy pace)
Work:-Row 250 mete...
Conditioning
10 min Jump Rope
Perform the following circuit for 1 round. Each exercise is done for 1 minute, with minimal rest between exercises.
WORKOUT:
Warm-up:-Jump rope x 1 minute (easy)Work:-Jump Rope x 1 minute (steady ...
Running
HIIT the Track
Perform the following intervals with 1 minute of rest between each interval. Aim to run at a high intensity during each work period.
WORKOUT:
Warm-up:-Jog x 800mWork:200 meters sprint-1 minute rest...
Conditioning
Assault bike metcon
Perform the following circuit for 3 rounds. Aim to complete each round as quickly as possible, taking minimal rest between exercises. Rest for 1 minute between rounds.
WORKOUT:
Warm-up:-Assault Bik...
Core
7 minute Abs
Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the circuit once.
WORKOUT:
-Crunches-Bicycle Crunches-Plank-Leg Raises-Russian Twists-Reverse Crunches-Plank with Should...
Bodyweight
Prison Break
After warming up, rest for 1 minute then set the timer for 12 minutes and perform as many rounds as possible. Don't give up!!
WORKOUT:
Warm-up:-Jumping jacks x 2 mins
Work: 12 minutes AMRAP-Push-Up...