Shape your body with this military 30-minute workout and improve your physical and mental toughness.
All you need to do is to perform these exercises described below 2-3 times a week in the order instructed as one circuit. Complete three rounds in 30 minutes or less. Move quickly and stop to rest when needed.
The 30-Minute Workout:
Exercise 1: Inchworm
Stand with your feet hip-width apart, fold forward and place your hands on the floor, while bending your knees slightly. Walk your hands away from your feet, keeping your core tight, into a push-up position, then slowly drop your hips and raise your chest toward the ceiling. Pause, then press into your hands and raise your hips toward the ceiling, keeping your legs straight. Return to push-up position, walking slowly with your hands back toward your feet and stand. Do five reps.
Exercise 2: Deep Lunge With Rotation
Step your left foot forward and bend your left knee to lower into a forward lunge, then bend your torso forward and place your hands on the floor on each side of your left foot. Keeping your right leg nearly straight, rotate your torso to the left and raise your left arm toward the ceiling. Make a pause and slowly reverse the movement to return to start. Do 10 reps. Then switch sides and repeat 10 more.
Exercise 3: Burpee
Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep into a squat as you can, then place your hands on the floor in front of you and shift your weight onto them. Step or jump your feet back into a pushup position. Quickly reverse the movement to return to start. Do 10 reps.
Exercise 4: Sprint Shuttle
Find a space and place two cones or markers 50 yards apart, then position three additional markers roughly equidistant between them. Standing at the first marker, sprint to the second marker and bend your knees to touch the ground there with your hand, then immediately sprint back to the first marker, touching the ground again. Repeat this pattern without stopping, running as quickly as possible to the third marker, then back to the beginning, and then the next farthest marker and so on, until you have run to the last marker and back.
Exercise 5: Kettlebell Swing
Hold a kettlebell with your hands at arm’s length in front of you. Sstand with your feet slightly more than hip-width apart and push your hips back, bending your knees slightly to bring the weight between your legs. Squeeze your glutes and thrust your hips forward to swing the weight to shoulder height, keeping your arms straight and core tight. Reverse the movement, bringing the kettlebell between your legs, and continue swinging back and forth. Do 10 total reps.
Exercise 6: Kettlebell Goblet Squat
Stand with your feet slightly more than hip-width apart and hold a kettlebell at chest height with both hands, elbows bent and pointing toward the floor. Sit your hips back and bend your knees to lower your body until your thighs are parallel to the floor, your elbows brushing the insides of your knees. Pause, then press through your heels to return to standing. Do 10 reps.
Exercise 7: Dumbell Deadlift
Stand with feet hip-width apart, knees slightly bent, and hold a pair of dumbbells at your sides. Keeping your chest up, push your hips back and bend your knees to lower your body toward the floor. Press through your heels to stand; bend your elbows to curl the weights toward your shoulders, then press them directly overhead until your arms are fully extended. Reverse the movement to return to start. Do 10 reps.
Exercise 8: Renegade Row
Get into a pushup position with your hands resting on dumbbells and your feet slightly more than hip-width apart. Brace your core and keep your hips parallel to the floor as you pull one weight toward the side of your rib cage. Slowly lower the weight, then repeat with the other arm. Do 10 reps.