I received a workout question today from a Sergeant who was looking for high intensity workouts with some work for abs, core, and full body to take his team of 30 soldiers to a new level of fitness in preparation for their PT testing.
He told me that his men had reached a high point in their physical training and needed something different with a real high intensity to take them out of the plateau.
My response to him is detailed below... Keep in mind that although this workout I gave him uses bodyweight-only exercises, it is still VERY intense and for people looking for advanced fitness levels.
With that said, keep in mind that if you are not yet at an advanced level, you can still use this by simply using the basic format of the workout, and just do less of whatever exercises that are too difficult for you, or choose an easier alternate exercise that is similar.
Here it is...
"Hi Jason. To get your soldiers to the next level in their physical fitness, we're going to keep a very high intensity here and use the entire body. Keep the rest periods short, and use full-body multi-joint exercises as much as possible.
I will give you a killer workout idea below that not only incorporates abs and core, but the whole body as well in an intense nature. I'm unsure what (if any) equipment you have available, so I will give you a great workout that is body-weight based. Here is an example to take your men through:
Start with a 2-3 minute warmup of jumping jacks, light jogging, or jump rope.
Then, move through these exercises in circuit fashion, one right after the other with only 10 seconds rest between each (repeat the circuit 3-5 times for a killer total body workout):
1. bodyweight squats - 12 reps
2. plyo pushups (clapping) - 10 reps
3. walking lunges up 6 steps and back 6 steps
4. floor mountain climbers for 30 seconds
5. lunge jumps - 6 reps to each side
6. lying leg thrusts (abs) on floor - 12 reps
7. squat jumps - 8 reps
8. side plank hold 30 seconds one side, then 30 seconds on the opposite side
Rest 2 minutes after each circuit; repeat circuit 3-5 times
If that doesn't get them through the plateau and ready for the next PT test, nothing will!
