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Workout Routines: Training Plan for 3-9 July 2016

Updated on July 16, 2016
Kevin McClernon profile image

Served in the U.S. Marine Corps for 32 years and designs strength & conditioning programs to train men & women, alike.

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You can find advice about health and fitness at local libraries and all over the web. The most important part to achieving fitness goals is not in what you know about conditioning and exercise, but in what you do about physical training on a daily basis.

The difference between fit individuals and the sedentary population is a matter of determination and long-term commitment to their health and fitness. Military personnel follow regular physical training plans as an integral part of their regular daily routine. If you’re not dedicated to rigorous training that will build muscle and change your body composition you’ll never reach their level of conditioning. The physical conditioning of service members allows them to accomplish their military duties and tasks, regardless of the circumstances. Being physically fit requires hard, consistent and determined efforts; but the reward is a healthy, lean and strong body capable of actually doing what sedentary persons may only think about.

Physical fitness is not a gift; it must continually be earned. It must be done by you; no one can do it for you. Self-improvement requires a commitment; I can’t make the commitment for you. Deciding and acting is something you’ll have to do on your own. I can help you with your exercise and training plan. In this weekly series, I’ll provide you with short, rigorous, total-body workouts that can be done with minimal or no equipment as well as training tips.

I want you to get “fighting fit” developing the endurance and strength of our national defenders while building a body you’re proud of.

WEEKLY TRAINING PLAN

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All you need for this week’s workouts are access to a pull-up bar, a backpack, and access to a swimming pool. If you do not have access to a place to swim, substitute that portion of the workout with a jog mixed with calisthenics. 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.

Most workouts can be completed in 30 minutes or less, but are intense. The workouts which develop cardiovascular endurance require more time since endurance is about sustaining activities over time. Enjoy yourself and try to push beyond “the point of feeling good”.

MONDAY

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PERIOD
EXERCISE(S)
SETS
REPETITIONS
Warm-up
Walk
1
5 minutes
 
Toe-heel rocking/Butt kicks/Partial squats/Trunk bends/Trunk twists/Arm circles
1
5
 
 
 
 
Train
Pull-ups *
2
10
 
Crunches
2
35
 
Push-ups
2
10
 
Weighted Pull-ups
2
5
 
High plank + low plank + left plank + right plank + bridge
1
15 seconds each
 
 
 
 
Cool-down
Stretching: Hurdler/Quadriceps/Lower back/Hip & back/Shoulder/Chest/Triceps
1
15 seconds each
* Pull-ups or chin-ups

TUESDAY

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PERIOD
EXERCISE(S)
SETS
REPETITIONS
Warm-up
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
 
Walk/Jog/Skip
1
5 minutes
 
 
 
 
Train
Sprints
3
100m
 
Swim
2
50m
 
 
 
 
Cool-down
Stretching: Calf/Hamstring/Groin/Quadriceps/Lower back/Triceps/Hip flexor/Deltoids
1
15 seconds each

WEDNESDAY

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PERIOD
EXERCISE(S)
SETS
REPETITIONS
Warm-up
Heel walk/Trunk rotations/Trunk twists/Fore-aft trunk bends/Hi jack-hi jill/Neck rolls/Arm circles
1
5
 
 
 
 
Train
Vertical jump/Squat bender/Bend & reach/Hip rollers/Trunk rotation/Push-ups/Dips
1
10
 
 
 
 
Cool-down
Heel walk/Trunk rotations/Trunk twists/Fore-aft trunk bends/Hi jack-hi jill/Neck rolls/Arm circles
1
5
 
Stretching: Calf/Hurdler/Groin/Upper back/Chest/Deltoids/Triceps
1
10 seconds each
This is an active rest day.

THURSDAY

Source
PERIOD
EXERCISE(S)
SETS
RETETITIONS
Warm-up
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
 
 
 
 
Train
Conditioning Hike
1
3 miles carrying a 30 pound ruck
 
 
 
 
Cool-down
Stretch: Calf/Hamstring/Groin/Quadriceps/Lower back/Triceps/Hip flexor/Deltoids
1
15 seconds each

FRIDAY

Source
PERIOD
EXERCISE(S)
SETS
REPETITIONS
Warm-up
Heel raises/Butt kicks/Partial side lunges/Trunk circles/Horizontal arm swings/Curl & press/Neck rolls/Wrist curls/Jumping jacks
1
5
 
 
 
 
Train
Pull-ups *
3
10
 
Crunches
2
1 minute
 
Push-ups
2
10
 
Weighted pull-ups
2
5
 
High plank + low plank + left plank + right plank + bridge
1
15 seconds each
 
 
 
 
Cool-down
Stretch: Calf/Hamstring/Quadriceps/Biceps/Triceps/Chest/Upper back/Deltoids
2
10 seconds each
* Pull-ups or chin-ups

Complete each workout including the warm-up and cool-down periods. Make sure that you write down and record your results. This training journal will assist in measuring your success and plan future workouts. Each time you do the same or similar workout; try to beat your previous results.

BODY FAT

U.S. Army height-weight table
U.S. Army height-weight table | Source

Physical fitness is gained and maintained through coupling sound health, nutrition and fitness habits. Total fitness is combination of endurance, strength and a desirable body fat composition.

The lack of excess body fat is a key part of a desirable appearance, as well as overall health and fitness. Excess body fat hampers physical performance and may lead to adverse medical conditions. The Department of Defense sets body fat limits for all U.S. Armed Forces personnel at 26% for men and 36% for women, while the U.S. Marine Corps sets limits on its personnel at 18% for men and 26% for women. Why? Both organizations have determined that excess body fat undermines physical performance, detracts from good health and wellness, and leads to poor military appearance.

One thing to notice – weight loss was not mentioned in the previous paragraphs. While weight loss may reduce body fat, the actual loss of weight is less important than reducing body fat. Remember, muscle weighs more than fat and more muscle is required to reduce fat.

HYDRATION

Stay hydrated! Body fluid levels are essential to a properly functioning body. In hot environments, indoor or out, lack of hydration may lead to muscle cramps. Symptoms of dehydration include; a dry mouth, being thirsty or having a headache. A hydration rule of thumb: divide your bodyweight by two; the resulting quotient is roughly the amount of fluid ounces to be consumed daily.

A FIT LIFESTYLE

The key is creating a plan you can follow as a lifestyle. Build time into your daily activities to get and stay fit. Stay committed to this lifestyle and you will maintain a fit, healthy body including a low percentage of body fat.

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 page http://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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