Military Muscle: Workout for those at the tip of the spear - Off Duty, Military Health and Fitness - Air Force Times

Military Muscle: Workout for those at the tip of the spear

Your fitness regimen can be less than optimal while you’re assigned to some of the more austere locations throughout the world. Places in the Middle East jump to mind. Equipment used in many of the workouts I design is not available, and the terrain or environment is inhospitable.

In the following workout, called “Haggard Maggard,” use an ammo can weighted to about 25 pounds (less or more if needed) or a kettlebell; a length of rope or cord as a jump rope; and a bar put across two supports for pull-ups. A few places may have a Concept 2 rower, which I consider to be the pre-eminent piece of cardio equipment. This workout has a rower option.

Warmup

100 reps jump rope

20 push-ups at an even tempo; do not race

20 body squats (go to 90 degrees)

25 flutter kicks on each leg

10 six-count burpees

100 reps jump rope

Dynamic stretches (hold the stretch position for a two count)

Workout

Strength exercises

Four rounds of:

• 10 single-arm bent-over rows on each side (20 total; keep the wrist straight and elbow close to the body)

• 10 single-arm upright rows on each side (20 total; lead with the elbow, and keep wrist straight)

• 50 reps jump rope

• 30 squats (hold ammo can or kettle bell at chest level; go to 90 degrees)

• 10 single-arm shoulder presses (push press if you need) on each side (20 total; the hand and arm should travel up along the ear)

• 50 reps jump rope

• 10 single-arm swings on each side (20 total; remember to pop with your hips)

• 10 single-arm triceps overhead presses on each side (20 total; you may have to go with two-hand press if the weight is too heavy). Execute 20 if you’re doing two-hand press.

• 50 reps jump rope

Rower (optional)

10 rounds of alternating one minute of very hard row, one minute of easy row

Jump rope

Five rounds of alternating 200 reps, 30 seconds rest

Pull-up hell

Start the clock and execute one pull-up. At one minute, execute two pull-ups. At two minutes, do three pull-ups. Continue until you can’t complete the required number within one minute.

Bob Thomas is director of the Navy Wellness Center in Pensacola, Fla. Email him at jomof14@cox.net.