Boot camp: The military workout

Get Military Fit

By Raphael Calzadilla B.A., CPT, ACE
eDiets Chief Fitness Pro

The military has spent centuries perfecting exercises that are efficient and effective. So I decided that instead of taking the wimpy approach, I’d order a strategy for military-style exercises to develop a tight and lean body that will command attention.

As of this moment I am your commanding officer.

This military workout will not only add a new dimension of fun and intensity to your exercise program, but also produce results for the troops in a relatively short amount of time.

It’s time to get back to basics -- basic training, that is!

The following exercise routine is to be performed three alternate days per week.

AttttttenTION!

1. Hop and Pops -- Perform five jumping jacks and then drop to the floor and immediately do five pushups. Right back up to your feet for five jumping jacks, down for five pushups. There is no rest between jumping jacks and pushups. Perform a total of 20 repetitions for each. It’s OK if you need to perform a modified pushup (knees on floor). This exercise is not as easy as it sounds, so if you need to do fewer reps to start, that’s fine. You’ll want to curse me after 20 reps of each, but if you do… Off to the brig you’ll go! Immediately go to the next exercise.

2. Watching TV -- Don’t get too cozy; it’s not what you think. To perform the "Watching TV" exercise, lie face down on the floor. Make sure your body is fully extended. Bring your arms to the sides of your body and rise up on the elbows (arms bent and fists clenched). At the same time make sure you’re supporting your lower body by resting on your toes. This is a static exercise. Hold the position for 45 to 60 seconds. This is an excellent exercise for upper and lower-body strength, and it’s great for the abs. Just make sure your body remains rigid in the air while supporting yourself on your elbows and toes. Perform three sets. Immediately go to the next exercise after completing your third set.

3. Double Time -- Of course the military has its own spin on this, but I’m changing the description so it’s a lower abdominal exercise. Recruits should lie on their back and cycle both legs as if riding a bike, but do so while wearing heavy shoes, like combat boots if you happen to have a pair from the '80s lying around -- otherwise, ankle weights will do just fine. Perform three sets for 60 seconds each and go directly to the next exercise.

4. Flutter Kicks -- Lie on your back with your hands under your hips and chin tucked down on your chest. Raise your legs six inches off the floor and then alternately move them up and down in short flutter motions (make sure your legs are fully extended). Perform the exercise for 30 seconds and repeat for two more sets. After completing two sets, finish with the next exercise.

5. Maneuvers -- (30 minutes including warm-up and cool down) This cardio workout will focus on varying speed and intensity. This is a great way to burn fat.

Begin with a 4-minute warm-up, then:

• 4 minutes jogging at moderate pace
• 1 minute running at fast pace
• 4 minutes jogging at moderate pace
• 1 minute running at fast pace
• 4 minute jogging at moderate pace
• 1 minute running at fast pace
• 4 minute jogging at moderate pace
• 2 minutes running at fast pace
• 5 minute cool down.

The entire workout will take under an hour and will produce results. I don’t want to hear any excuses or complaints. If you need to perform fewer sets or if you need to make the Maneuvers exercise a power walking/slower walk interval, that’s fine and still counts for your military-style fitness regime.

Enough chatter. Fall-out soldier!

Check with your doctor before starting any exercise program.

Looking for more information like this? Join eDiets and visit Raphael’s support group (Fitness for You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics