Military Muscle

MONDAY: Military Muscle

Warm-Up (10 minutes)

  • Light cardio (5 minutes)

  • Dynamic stretches (5 minutes)

Main Workout

  • 1/2-mile run

  • 50 pull-ups

  • 100 push-ups

  • 150 sit ups

  • 1/2-mile run

  • 50 pull-ups

  • 100 push-ups

  • 150 sit ups

  • 1 mile run

  • Partition the pull-ups, push-ups, and sit-ups as needed.

Cool Down (10 minutes)

  • Light Jog/Walk (5 minutes): Gradually slow your pace to bring your heart rate down.

  • Static Stretching (5 minutes): Stretch all major lower body muscle groups to aid recovery.

TUESDAY: Viking Raid

Warm-Up (10 minutes)

  • Light cardio (5 minutes)

  • Dynamic stretches (5 minutes)

Main Workout

Row 1000m: Row to shore

Kettlebell farmers walk 200m: Carry the boat.

Sprint 400m: Attack the stronghold.

Rope climb 30m: Scale the walls

5 x 2 minute rounds on punch bag with 30 seconds rest between each round: Battle.

Sandbag run 400m: Leave with the gold

Kettlebell farmers walk 200m: Carry the boat.

Row 1000m: Row back to the Longship.

Cool Down (10 minutes)

  • Light Jog/Walk (5 minutes): Gradually slow your pace to bring your heart rate down.

  • Static Stretching (5 minutes): Stretch all major lower body muscle groups to aid recovery.

WEDNESDAY: REST

THURSDAY: Legendary Strength

Warm-Up (10 minutes)

  • Jumping Jacks: 2 minutes - Awaken your inner beast.

  • Arm Circles: 1 minute each direction - Prepare your upper body for action.

  • Leg Swings: 1 minute each leg - Get your legs ready for the challenge.

  • Hip Circles: 1 minute each direction - Ensure your hips are loose and ready.

  • Bodyweight Squats: 2 minutes - Prime your legs for the workout.

  • High Knees: 2 minutes - Elevate your heart rate.

  • Dynamic Stretches: 1 minute - Final preparation for the beast mode.

Main Workout (40 minutes)

1. Sandbag Carry (10 minutes)

  • Heavy Sandbag Carry: 5 sets of 1-minute carries with 1-minute rest between sets.

    • Embrace the beast within as you hug the sandbag close to your chest.

    • Walk with power and purpose, feeling your strength build with each step.

2. Kettlebell Squat and Press Superset (10 minutes)

  • Kettlebell Goblet Squats: 4 sets of 12 reps

    • Hold the kettlebell close to your chest, squat down deep.

    • Rise with the strength of a beast, driving through your heels.

  • Kettlebell Press: 4 sets of 12 reps each side

    • Press the kettlebell overhead, extending your arm with fierce determination.

3. Giant Set (15 minutes max reps)

  • Kettlebell Swings

    • Swing the kettlebell with primal power, driving from your hips.

  • Sandbag Squats

    • Hold the sandbag across your shoulders, squat deep and rise strong.

  • Burpees

    • Perform each burpee with explosive energy, embodying the relentless spirit of a beast.

Note: Rotate through each exercise continuously for 15 minutes, maximizing your reps with unstoppable force.

Cool Down (10 minutes)

  • Light Jog/Walk: 5 minutes - Let the beast cool down.

  • Static Stretching: 5 minutes - Focus on stretching all major muscle groups, aiding recovery.

Summary

  • Workout Duration: 60 minutes (10-minute warm-up, 40-minute main workout, 10-minute cool down)

  • Focus: Lower body strength, functional fitness, and overall conditioning

Friday: Ultimate MMA Fighter Conditioning

Warm-Up (10 minutes)

  1. Jump Rope: 3 minutes

    • Increase your heart rate and improve coordination with a steady jump rope session.

  2. Dynamic Stretches: 3 minutes

    • Leg Swings: 1 minute each leg

    • Arm Circles: 30 seconds each direction

    • Hip Circles: 30 seconds each direction

  3. Shadow Boxing: 2 minutes

    • Focus on technique, movement, and getting your body ready for intense training.

  4. Mobility Drills: 2 minutes

    • High Knees: 1 minute

    • Butt Kicks: 1 minute

Main Workout (40 minutes)

Round 1: Strength and Power (15 minutes)

  1. Kettlebell Swings (3 sets of 15 reps)

    • Stand with feet shoulder-width apart, hold the kettlebell with both hands.

    • Hinge at the hips, swing the kettlebell back between your legs.

    • Drive your hips forward to swing the kettlebell up to shoulder height.

  2. Sandbag Squats (3 sets of 15 reps)

    • Hold a sandbag across your shoulders.

    • Squat down, keeping your chest up and knees out.

    • Drive through your heels to return to standing.

  3. Push-Ups (3 sets of 20 reps)

    • Hands slightly wider than shoulder-width apart, body in a straight line.

    • Lower your body until your chest nearly touches the floor.

    • Push back up to the starting position.

Round 2: Conditioning Circuit (15 minutes)

  1. Burpees (3 sets of 20 reps)

    • From a standing position, drop into a squat with hands on the ground.

    • Kick your feet back into a plank position.

    • Perform a push-up, then return to the squat position.

    • Jump explosively into the air, reaching your arms overhead.

  2. Mountain Climbers (3 sets of 30 seconds)

    • Start in a plank position.

    • Drive your knees towards your chest alternately, as fast as you can.

  3. Medicine Ball Slams (3 sets of 15 reps)

    • Hold a medicine ball overhead.

    • Slam it into the ground with as much force as possible.

    • Catch the ball on the rebound and repeat.

  4. Heavy Bag Work (3 sets of 2 minutes)

    • Punch the heavy bag with combinations of jabs, crosses, hooks, and uppercuts.

    • Focus on speed, power, and technique.

    • Rest for 1 minute between sets.

Round 3: Agility and Endurance (10 minutes)

  1. Shadow Boxing (5 minutes)

    • Focus on quick footwork, combinations, and head movement.

  2. Battle Ropes (5 minutes)

    • Perform alternating waves, double waves, and slams to build upper body endurance and power.

Cool Down (10 minutes)

  1. Light Jog/Walk: 3 minutes

    • Gradually decrease your heart rate.

  2. Static Stretching: 7 minutes

    • Hamstring Stretch: 1 minute each leg

    • Quad Stretch: 1 minute each leg

    • Shoulder Stretch: 1 minute each side

    • Chest Stretch: 1 minute

    • Back Stretch: 1 minute

Saturday: Rest

Sunday: Morning Blaze

Warm-Up (10 minutes)

  1. Light Jog: 5 minutes

    • Begin with a gentle jog to gradually increase your heart rate and warm up your muscles.

  2. Dynamic Stretches: 5 minutes

    • Leg Swings: 1 minute each leg

    • Arm Circles: 1 minute each direction

    • Hip Circles: 1 minute each direction

    • High Knees: 1 minute

    • Butt Kicks: 1 minute

Main Workout (70 minutes)

Run with Random Circuits

  • Duration: 60 minutes of running with 10 minutes of random circuits interspersed.

Running Pace: Maintain a steady, conversational pace throughout the run.

Random Circuits: Every 10 minutes, stop and perform a 1-minute circuit. Here are 6 different circuits you can incorporate:

  1. Circuit 1: Push-Ups

    • Perform as many push-ups as possible in 1 minute.

  2. Circuit 2: Jump Squats

    • Perform as many jump squats as possible in 1 minute.

  3. Circuit 3: Mountain Climbers

    • Perform as many mountain climbers as possible in 1 minute.

  4. Circuit 4: Burpees

    • Perform as many burpees as possible in 1 minute.

  5. Circuit 5: Walking Lunges

    • Perform as many walking lunges as possible in 1 minute.

  6. Circuit 6: Plank Hold

    • Hold a plank position for 1 minute.

Example Schedule:

  • Start with a 10-minute run.

  • Minute 10: Circuit 1 (Push-Ups)

  • Continue running for another 10 minutes.

  • Minute 20: Circuit 2 (Jump Squats)

  • Continue running for another 10 minutes.

  • Minute 30: Circuit 3 (Mountain Climbers)

  • Continue running for another 10 minutes.

  • Minute 40: Circuit 4 (Burpees)

  • Continue running for another 10 minutes.

  • Minute 50: Circuit 5 (Walking Lunges)

  • Continue running for another 10 minutes.

  • Minute 60: Circuit 6 (Plank Hold)

  • Finish the last 10 minutes running back to your starting point.

Cool Down (10 minutes)

  1. Light Jog/Walk: 5 minutes

    • Gradually decrease your pace to bring your heart rate down.

  2. Static Stretching: 5 minutes

    • Hamstring Stretch: 1 minute each leg

    • Quad Stretch: 1 minute each leg

    • Calf Stretch: 1 minute each leg

    • Shoulder Stretch: 1 minute

    • Chest Stretch: 1 minute

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