Being in the Army is obviously a physically challenging role. Living a healthy lifestyle is not only a great idea for everyone, but also an extremely beneficial idea for someone who has to be in top condition for his or her job. With Army fitness routines such as the 20-minute circuit workout, the 20-minute total body workout and upper body and lower body supersets, staying in great shape is a reachable goal.
20-Minute Circuit Workout
For maximum weight exercises, complete repetitions with light weights. For the first minute, bench press or do push ups up to your maximum. Next, complete a maximum amount of squats for one minute. For the third minute, complete pull ups or pull downs.For the next three minutes, bike or jog for three minutes. Complete a military press for one minute and perform one minute of lunges on each leg. Next, do bicep curls for one minute followed by biking or jogging for three minutes. Perform tricep extensions for one minute followed by leg extensions and leg curls for one minute each. However, instead of leg curls or leg extensions, repeat squats with weights or repeat lunges with weights can be completed, respectively. Next, peform sit ups for two minutes followed by crunches for two minutes. Finally, perform a cool down stretch.
20-Minute Total Body Workout
Movement one is a quadriceps-dominant exercise, which is targeted with the squat. Movement two is a hip-dominant exercise which is the high step-up followed by Movement three, the barbell press, which is a horizontal press movement. Movement four is the barbell row, a horizontal pull movement which is peformed before Movement five, the barbell shoulder press and vertical press move. Finally, the last exercise is Movement six which is vertical pull which can be targeted with the lat pull down. According to the Web site Military.com, perform up to four to six repetitions of each movement in your first workout. In your second workout, perform up to 10 to 12 reps of each movement. Do the workouts twice a week.
Upper Body and Lower Body Supersets
For the upper body and lower body supersets, complete at least five to 10 sets. Perform back-to-back exercises of push ups, crunches, wide push ups, reverse crunches, triceps push ups, left side crunches and right side crunches. Complete 10 repetitions for each exercise. For the lower body superset, perform 20 repetitions of squats, 10 crunches, 10 lunges on each leg, 10 crunches on the left side and 10 crunches on the right side, 20 heel raises and 10 reverse crunches.
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