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CORE STABILITY & UPPER BODY STRENGTH WORKOUT

This workout was designed to increase core stability and upper body strength using, for the most part, only one's body weight.

Depending on your conditioning level, these exercises can serve as the daily workout or as a supplement to your planned training program. This workout can be conducted in a single session or conducted as time permits any time during the day.

EXERCISE(S)	SETS	REPETITIONS
Heel raise - Butt kicks - Side lunges - Trunk circles - Horizontal arm swings - Curl & press - Wrist curls - Jumping jacks	1	6
Pull-ups*	3	10
Crunches	5	10/15/20/15/10
Lunge	1	20
Weighted pull-ups*	2	5
Front plank - Left plank - Right Plank - Bridge	1	15 seconds each
Stretch: Hurdler - Quad - Delts - Triceps - Upper back - Biceps	1	15 seconds each

* Pull-ups and/or chin-ups

COMPLETE WEEKLY PROGRAM

PERFORMANCE FITNESS: 17-23 July Workout Plan (Preview)

Exercises and workouts designed to improve muscle tone, elevate overall fitness and enhance physical performance. Designed using proven armed forces conditioning components and principles.

Built around the core components of physical fitness; body composition, cardiovascular endurance, flexibility, muscular endurance and muscular strength, PERFORMANCE FITNESS: 17-23 July Workout Plan features a training regime that helps you gain and maintain a healthy body composition and overall fitness. Using military-based exercises and techniques you will build strength and endurance, eliminate excess body fat, improve athleticism and flexibility.

Full article: PERFORMANCE FITNESS: 17-23 July Workout plan

LOOK TO THE MOUNTAINTOP

Raising the American flag over Mount Suribachi during the Battle for Iwo Jima. Joe Rosenthal/The Associated Press

PHYSICAL CONDITIONING WORKOUTS TO GET YOU TO THE MOUNTAINTO

STRENGTH & STAMINA TRAINING

Swimming coupled with body weight exercises were on the stamina maintenance plan.

1. General warm-up

2. Specific warm-up

• 3 rounds of air squats, crunches, flutter kicks and push-ups.

3. Muscular strength

• 6 sets of chin-ups and pull-ups

4. Stamina

• 100m swim
• 6 minutes of treading water
• 5 rounds of swimming plus squats

5. Cool-down

MY TRAINING JOURNAL

LAWS TO A FIT LIFE

7 Laws to a Fit Life http://bit.ly/7FitLaws  thanks to @JenniferDawnPro --- @dymatize #fitness #fitnessmotivation

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EXERCISE & FITNESS ARTICLES

CARDIOVASCULAR & MUSCULAR ENDURANCE WORKOUT

This session includes 10 minutes of completing as many reps as possible (AMRAP) of alternating pull-ups and chin-ups combined with crunches. You will have to manage fatigue in order to complete the highest number. Completing sets to failure is not an efficient strategy.

EXERCISE(S)	SETS	REPETTIONS
High knee walk-Skipping-Arm circles-High knee run in place-Butt kick run in place-Horizontal arm swings	1	5
Alternate chin- pull-ups + crunches	1	AMRAP 10 minutes
Jog	1	3 miles
High knee walk-Skipping-Arm circles-High knee run in place-Butt kick run in place-Horizontal arm swings	1	5
Stretch: Calf-Hamstring-Groin-Quad-Biceps-Triceps-Upper back	2	10 seconds each

DAILY WORKOUTS & TRAINING PLAN

TOTAL BODY WORKOUT

A warm-up should be conducted as the first portion of each training session. The warm-up prepares your body for movement, training and enhanced performance. It lifts your heart rate, increases blood flow to muscles, and elevates your body's core temperature. Additionally, it improves flexibility by warming connective tissue (ligaments and tendons) and reduces the risk of injury.

The training session was designed as total body workout. The calisthenics portion featured air squats, pull-ups and push-ups. The calisthenics session was followed by loaded sprints and a 3-mile jog.

EXERCISE(S)	SETS	REPETITIONS
Partial lunge with twist/Hip thrust/Partial squat/High-knee walk/Standing quadriceps stretch/High-knee walk/Standing glutes stretch/Donkey kicks/Butt kicks	1	5
Front plank	1	30 seconds
Side plank	1	15 seconds each
Air squat	1	30 seconds
Pull-up*	3	1
Push-ups	3	3
Air squats	3	3
Pull-ups	10	2
Push-ups	10	4
Air squats	10	6
Loaded sprints**	5	10m
Jog	1	3 miles
Stretching: Calf/Hamstring/Groin/ Quadriceps/Lower back/Triceps/Hip flexor/Deltoids	1	15 seconds each

* Chin-ups or Pull-ups ** Wearing a weighted back pack

DAILY WORKOUTS & WEEKLY TRAINING PLAN

ENDURANCE & SPEED WORKOUT

A Single Session Including Cardiovascular Endurance, Muscular Endurance and Speed

This daily training session was a potpourri of activities.

Following a warm-up period, core and leg work was conducted with 2 sets of air squats and planks. A calisthenics circuit including broad jumps, mountain climbers, sit-ups and twisting lunges followed.

Five sets of alternating chin- and pull-ups plus crunches preceded the day’s speed work. Following a sprint warm-up; sets of strides, loaded and unloaded starts as well as walking lunges was completed. Sunday’s workout was concluded with a 2-mile forced march with a 30 pound ruck. Ten minutes of stretching wrapped up the training session.

FULL WEEK WORKOUT PLAN

ACTIVE REST DAY

Active rest days include a minimum amount of physical activity with flexibility being the primary component. These active rest days provide for an active recovery for the physical training that had taken place the previous days and serves to regenerate the body for upcoming activities.

EXERCISE(S)	SETS	REPETITIONS
Heel raise-Butt kicks-Side lunge-Trunk circle-Horizontal arm swings-Curl & press-Wrist curls-Jumping jacks	1	5
Squat jump-Squat thrusts-Squat stretch-Mountain climber-Flutter kick-Scissor kick-8 count bodybuilder	1	5
Heel raise-Butt kicks-Side lunge-Trunk circle-Horizontal arm swings-Curl & press-Wrist curls-Jumping jacks	1	5
Stretching:Hurdler-Quad-Cobra-Lower back-Delt-Chest-Triceps	1	20 seconds

MORE FITNESS TIPS & WORKOUTS

GYM-FREE FITNESS

GYM-FREE FITNESS: 10-16 July 2016 Daily Workouts
Military-style conditioning plan  similar in design to those used by U.S. Marines & Special Operations Forces.

Because the "average" American reporting for basic training can be anyone from an all-star athlete to a relatively sedentary recent high school graduate, the services of the U.S. Armed Forces created programs of physical fitness that anyone can use to get and stay in a state of physical readiness. Additionally, because of the sheer number of participants and the varying locations in which training must occur, the military branches must consider actual space and training resources when designing physical fitness programs and workouts so implementation can be accomplished "in every clime and place".

Based on U.S. Armed Forces physical training guides and manuals, this article offers daily workouts as part of a weekly plan for men and women who want to get and keep in peak physical shape. Continuous effort using battle-tested programs is a step in achieving a superb level of physical fitness.

http://hubpages.com/health/GYM-FREE-FITNESS-10-16-July-Daily-Workouts

LOOK FORWARD...

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FITNESS TIPS & WORKOUTS