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GYM-FREE FITNESS: 10-16 July 2016 Daily Workouts

Updated on July 16, 2016
Kevin McClernon profile image

A former NCAA athlete & retired Marine; Kevin is an experienced trainer in body composition, military fitness and sports conditioning.

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"Even the bravest cannot fight beyond his strength"-Homer

Because the "average" American reporting for basic training can be anyone from an all-star athlete to a relatively sedentary recent high school graduate, the services of the U.S. Armed Forces created programs of physical fitness that anyone can use to get and stay in a state of physical readiness. Additionally, because of the sheer number of participants and the varying locations in which training must occur, the military branches must consider actual space and training resources when designing physical fitness programs and workouts so implementation can be accomplished "in every clime and place".

Based on U.S. Armed Forces physical training guides and manuals, this article offers daily workouts as part of a weekly plan for men and women who want to get and keep in peak physical shape. Continuous effort using battle-tested programs is a step in achieving a superb level of physical fitness.

WEEKLY TRAINING PLAN

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All you need for this week’s workouts are access to a pull-up bar, and a backpack. If you’re new to fitness and working out, I suggest that you start at 25% of the provided routine and gradually progress from there. If you are in an excellent state of conditioning, you can supplement your existing routine with the workouts provided.

Days which are not presented are rest days. Time and effort put into mastering strength and conditioning exercises require recuperation periods. Rest allows your body time to rebuild and strengthen muscles.

Enjoy yourself and try to push beyond “the point of feeling good”.

SUNDAY

Active rest days, such as Sunday, include a minimum amount of physical activity with flexibility being the primary component. These active rest days provide for an active recovery for the physical training that had taken place the previous days and serves to regenerate the body for upcoming activities.

EXERCISE(S)
SETS
REPETITIONS
Heel raise-Butt kicks-Side lunge-Trunk circle-Horizontal arm swings-Curl & press-Wrist curls-Jumping jacks
1
5
 
 
 
Squat jump-Squat thrusts-Squat stretch-Mountain climber-Flutter kick-Scissor kick-8 count bodybuilder
1
5
 
 
 
Heel raise-Butt kicks-Side lunge-Trunk circle-Horizontal arm swings-Curl & press-Wrist curls-Jumping jacks
1
5
 
 
 
Stretching:Hurdler-Quad-Cobra-Lower back-Delt-Chest-Triceps
1
20 seconds
Source

MONDAY

A warm-up should be conducted as the first portion of each training session. The warm-up prepares your body for movement, training and enhanced performance. It lifts your heart rate, increases blood flow to muscles, and elevates your body's core temperature. Additionally, it improves flexibility by warming connective tissue (ligaments and tendons) and reduces the risk of injury.

The training session was designed as total body workout. The calisthenics portion featured air squats, pull-ups and push-ups. The calisthenics session was followed by loaded sprints and a 3-mile jog.

EXERCISE(S)
SETS
REPETITIONS
Partial lunge with twist/Hip thrust/Partial squat/High-knee walk/Standing quadriceps stretch/High-knee walk/Standing glutes stretch/Donkey kicks/Butt kicks
1
5
 
 
 
Front plank
1
30 seconds
Side plank
1
15 seconds each
Air squat
1
30 seconds
 
 
 
Pull-up*
3
1
Push-ups
3
3
Air squats
3
3
 
 
 
Pull-ups
10
2
Push-ups
10
4
Air squats
10
6
 
 
 
Loaded sprints**
5
10m
 
 
 
Jog
1
3 miles
 
 
 
Stretching: Calf/Hamstring/Groin/ Quadriceps/Lower back/Triceps/Hip flexor/Deltoids
1
15 seconds each
* Chin-ups or Pull-ups ** Wearing a weighted back pack
Source

TUESDAY

This session includes 10 minutes of completing as many reps as possible (AMRAP) of alternating pull-ups and chin-ups combined with crunches. You will have to manage fatigue in order to complete the highest number. Completing sets to failure is not an efficient strategy.

EXERCISE(S)
SETS
REPETTIONS
High knee walk-Skipping-Arm circles-High knee run in place-Butt kick run in place-Horizontal arm swings
1
5
 
 
 
Alternate chin- pull-ups + crunches
1
AMRAP 10 minutes
 
 
 
Jog
1
3 miles
 
 
 
High knee walk-Skipping-Arm circles-High knee run in place-Butt kick run in place-Horizontal arm swings
1
5
 
 
 
Stretch: Calf-Hamstring-Groin-Quad-Biceps-Triceps-Upper back
2
10 seconds each
Source

WEDNESDAY

Conditioning hikes or "rucking" are cardio-vascular activities in which you walk carrying additional weight. Start with 10 pounds and work up from there.

Keep the weight mid-back or higher as weight placed lower on your back will cause you to flex at the waist which brings on fatigue faster and may lead to injury. Also, bring extra water with you. Your pace should be approximately 20 minutes per mile.

EXERCISE(S)
SETS
REPETITIONS
Partial lunge with twist/Hip thrust/Partial squat/High-knee walk/Standing quadriceps stretch/High-knee walk/Standing glutes stretch/Donkey kicks/Butt kicks
1
5
 
 
 
Front plank
5
30 seconds
Air squat
5
5
Sit-ups
5
5
Burpees
5
5
 
 
 
Crunch + front plank
3
30 seconds each
 
 
 
Alternating chin- pull-up pyramid
 
1-2-3-4-5-4-3-2-1
 
 
 
Conditioning hike
1
2 miles
 
 
 
Stretching: Calf/Hamstring/Groin/ Quadriceps/Lower back/Triceps/Hip flexor/Deltoids
1
15 seconds
Source

THURSDAY

This workout is designed to develop core stability and upper body strength.

EXERCISE(S)
SETS
REPETITIONS
Arm circles-Horizontal arm swings-Jumping jacks
2
10
 
 
 
Alternate chin- pull-up pyramid
7
2-3-4-5-4-3-2
 
 
 
Crunch pyramid
7
10-10-15-20-15-10-10
 
 
 
Vertical jumps
2
10
 
 
 
Alternate weighted chin- pull-ups
2
5
 
 
 
Front leaning rest-front plank-side planks-bridge
1
15 seconds each
 
 
 
Streching: Quad-Hamstring-Calf -Upper back-Delts-Biceps
1
15 seconds each
Source

SATURDAY

Active recovery increases blood flow to muscles. This session included light calisthenics and stretching.

EXERCISE(S)
SETS
REPETITIONS
Skipping-Partial side lunge-partial reverse lunge-partial lunge
1
5
 
 
 
High kick-Trunk twists-Good mornings-Push-up with hand clap-Alternate side crunch-Bicycle maneuver-Crunch
1
5
 
 
 
Skipping-Partial side lunge-partial reverse lunge-partial lunge
1
5
 
 
 
Stretching: Calf-Straddle-Groin-Lunge-Quad-Lower back-Triceps
1
20 seconds each
Source

Keep checking back as I have, and will continue, writing these military-style workout routines. Weekly, I’ll give you more advice and workouts that you can do nearly anywhere. In the meantime, visit my profile pagehttp://hubpages.com/@kevinmcclernon or my blog http://kevinmcclernonfit.blogspot.com where you can find all of my workouts and posts.

Please don’t hesitate to leave a comment with concerns, feedback or questions.

You have all the information you require; the rest is up to you

Semper Fidelis
Semper Fidelis | Source

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    • krithi13 profile image

      krithi krisa 

      11 months ago

      This article provides worthy information. It is greatly helpful. Thank you.

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