After a recent beginner article featuring 11 exercises for people getting started with fitness, here is a more intermediate version to challenge someone who is active, but not ready to go back to the gym just yet.
This is a no-equipment-needed workout you can do with the same exercises from the article “Don't Make This Mistake as You Begin to Exercise Again."
Warmup: This increase in repetitions of push-ups, squats, jumping jacks can be increased by five or 10, depending on your fitness level. If you have to, go to your knees to complete the reps for push-ups.
For jumping jacks, jump rope or stairs, the goal here is to increase the heart rate and simulate some form of cardio activity. If you have a bike or treadmill in your house, you can use that for the time required in each set if you prefer:
- 10 push-ups, 10 squats, 30 seconds jumping jacks or rope (run up and down stairs)
- 20 push-ups, 20 squats, 45 seconds jumping jacks or rope (run up and down stairs)
- 30 push-ups, 30 squats, 1 minute jumping jacks or rope (run up and down stairs)
- 20 push-ups, 20 squats, 45 seconds jumping jacks or rope (run up and down stairs)
- 10 push-ups, 10 squats, 30 seconds jumping jacks or rope (run up and down stairs)
Light stretches throughout each set as needed for legs, arms, shoulders and chest build better posture.
Crunches and sit-ups -- 1 minute (pace yourself): I have a set of sit-ups here mainly for those who still need to take sit-up or crunch tests within their PT tests for their career. These are optional. Replace with another option if you prefer, like knee-ups, leg levers, flutter kicks or plank.
- Rev push-ups: 20
- Birds: 20
- Arm haulers: 10
- Swimmers: 1 minute.
Death by push-ups: 10 min plank with push-ups EMOM
Pyramid or 10 reps each minute (Intermediate and advanced options)
Pyramid: One push-up the first minute, two push-ups the second minute, three push-ups the third minute. Keep going up by one each minute until you get to 10 minutes/10 push-ups. Or if you want to challenge yourself, try to do 10 push-ups every minute on the minute for 10 minutes. (EMOM)
Stay in push-ups UP position or plank pose for 10 minutes. Do not drop your knees, but you can shake out an arm when in a side plank position. You do not have to remain perfectly still, but you should consider it if your new PT test requires plank pose and 4+ minutes to max it. (Navy -- plank pose -- no crunches, USMC -- plank or crunches optional)
PT reset/recovery: Round 2.
- Abs of choice 1 minute (Pace yourself if you still have to take sit-up tests 1-2 minutes)
- Rev push-ups: 20
- Birds: 20
- Arm haulers: 10
- Swimmers: 1 minute
This last segment is a cardio blast that works the lungs and legs. Do this circuit nonstop with little rest to keep the heart rate up.
- Repeat 3-4 times
- 30 jumping jacks/rope (run up and down stairs)
- Lunges 10 per leg
- Flutter kicks 25
- Stretch out for 10 minutes using some of these ideas for static stretching and cooling down.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.
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