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Alternating Full Body Military WorkoutCreated by usafsmith
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Summary
2 Workouts / 37 Exercises
30% Cardio / 70% Strength Training
Latest Exercisers
Workout Program Description
This is the workout I am doing while Deployed to Baghdad Iraq. At the beggining it really kicked my butt, after a while though it began to really energize me and helped me gain muscle mass and in shape. But alternating weightlifting days with cardio days you are allowing your muscles to take a day to build themselves up and not tire out. Each workout day should take no longer then 45 minutes so this is perfect for those with little time on their hands to workout.
Workouts
Weightlifting Day
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Leg Press Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn... |
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Leg Extensions Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes... |
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Leg Curls - Lying Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b... |
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Hip Extensions Place legs together and push outward |
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Calf Raise - Seated, Machine Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r... |
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Shoulder Press - Dumbbell, Seated Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead... |
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Side Lateral Raise - Seated Works the side delts. Sit at the end of a flat bench with your feet firmly on the floor. Hold dumbbells with your palms facing in and your arms straight down at your sides. Raise dumbbells in a semici... |
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Front Dumbbell Raise Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec... |
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Shrugs - Dumbbell Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow... |
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Reverse Flyes Works the rear deltoids. Set an incline bench at the lowest possible angle. Then, with a dumbbell in each hand, lie face down on the bench so that the top of the bench is supporting your chest. Extend... |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
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myq |
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BMW_DivaShalanda Schroeder from Hampton, Virginia (Free weights. Machines and running indoor on treadmill) |
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TroyWise |
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shoopdewoop1from United States |
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usnaspirefrom United States |
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deamtlJoseph De Luca from United States |
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OonOonKarin from Augsburg, Bayern |
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PerriPKPerri Peters from United States |
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