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Whether you’re aiming for military enlistment or striving for peak fitness, the decision to embrace military-style training is a transformative one. It’s not just about physical exercise, but a comprehensive lifestyle change that can significantly enhance your overall well-being.
We are here to guide you through the basic principles of military workouts. A sample workout routine for the military is provided with exercises that you can easily do at home. So, stay tuned with us until the end!
What Is A Military Type Workout Program?
A military workout program is military-style training. Army training exercises are designed specifically for military personnel. It is an intricate combination of strength, cardio, and functional exercises. The level of hardness of a military workout is designed according to the age, gender, rank, and job demands of the military personnel. However, some modifications are also made based on individual-specific goals.
A military workout plan, regardless of the rank it’s designed for, is a testament to the power of discipline and mental fortitude. It’s not just about physical fitness, but about cultivating a strong mind and body that can withstand any challenge.
Benefits Of A Military Type Workout Plan:
- A military workout plan is not a seasonal routine, but a year-round commitment to discipline and fitness. It’s not just a set of exercises, but a way of life that keeps you in top shape and mentally strong throughout the year.
- Injury prevention: It trains your mind and body to protect themselves from minor injuries. It also increases your body’s flexibility and endurance.
- Healthy lifestyle: Militaries are less likely to fall ill or to develop any lifestyle disease like diabetes, hypertension, thyroid, cancer, etc. This is because they follow a strict workout routine throughout the year. Their mind is trained well to counter any destructive emotions. A healthy diet and a workout routine keep them safe. No smoking or drinking helps them live a better life. Thus, this is not just a workout routine but a perspective to change our lifestyle and adopt a healthy one. Anyone of us can achieve such a lifestyle. All we need is discipline in our life to achieve our goals.
Easy To Do Military Workout Guide:
1. Warm-Up And Cardio:
Even the warmup of the military training is so demanding that you may feel like you have done a heavy workout. But if you are on this article, it means that you have made up your mind for an extreme fitness level.
For this, you need to start with the following warm-up exercises:
1. Step-ups:
Simply climb on an elevated surface and then get down. For an easy warm-up, you can even do stair climbing. Do at least five repetitions of this exercise.
2. The bird dog exercise:
This exercise needs to be done in a correct posture. Do it 5 times on both sides of the body.
3. Mountain climber exercise:
Do it 5 times on both sides.
4. Pigeon pose:
This needs to be done 5 times on both sides.
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2. Cardio Exercises:
1. Walking:
Walking is the most straightforward cardio exercise. To increase its intensity, you can choose to do a farmer’s walk. It involves holding equal weights in both hands and then walking a short distance. While doing this, keep your shoulders and back straight and take small, controlled steps. This helps strengthen your forearms and grip and tighten your core.
2. Another way to increase the intensity of your walk is to choose to walk on uneven or inclined surfaces. This challenges your balance, your heels, and your legs.
3. Running:
Soldiers need to carry heavy loads and run for long distances, so their legs and core must be efficient for this work. For this, they run along with carrying a load of sandbags in their hands. This strengthens their forearms and calf muscles. It also tightens the core and increases stamina to face harsh climatic conditions.
4. Swimming:
Swimming is a must in any kind of military training. It helps strengthen your core and trains your limbs to survive under harsh climatic conditions. You can make it harder by aiming to swim long distances in a short time duration. It helps warm up your whole body evenly.
3. Lower Body Exercises:
Since soldiers must walk or run long distances, they need strong legs and a tightened core. These lower body exercises also engage the core.
Some of the lower body exercises that you can perform at your home are:
1. Hip flexor stretch:
IT helps strengthen your calf muscles and knees. It increases your flexibility.
2. Glute bridges:
This works on your glutes and abdominal muscles. It also strengthens your hip area.
3. Reverse lunges:
These are good exercises to put less pressure on your knees.
lower body mobility exercises
4. Core Exercises:
Core exercises make your glute, quadriceps, and hamstring work. These help tighten and strengthen your core. These are very important in military workouts as they tighten the core muscles.
Some of these are mentioned below:
1. Lunges And Squats:
Squats work on your hamstring, glutes, quads, and core muscles. Keep your back straight with all the pressure on your heels. Fold your knees, but keep your posture straight. It develops pressure in your legs. Lunges work on your quadriceps, hamstring, and glutes.
They also strengthen your core and improve your flexibility. Always try to maintain a straight position with your back in a vertical position. Put your weight on your heels and keep your balance.
2. Sit-ups and Box Jump:
Sit-ups are the most common exercise performed in almost all military units worldwide. They help tighten your core and abdomen muscles. Start by lying straight on your back with your knees bent. Now, put your hands under your head and push your upper body up.
Make it more challenging by trying to touch your knees with your chin. It makes your glutes work. For box jumps, find an elevated surface and jump over it with your entire foot. This exercise is the best way to practice self-balance and lighten your mood.
Conclusion:
Military exercise is not just following a set of exercises. Instead, it is a matter of year-round discipline. These exercises are hard to follow, but it is better to practice them daily rather than give them up completely.
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