If you’re familiar with military training exercises, you know that they tend to have one thing in common. If you haven’t guessed already, it’s the fact that most exercises are performed using bodyweight movements or calisthenics.
Gym machines and free weights are great ways to improve muscular strength and build muscle. They’ll likely make up a big proportion of physical training. However, the full-body functional movements that calisthenics offer make it a perfect military match.
When we talk about military calisthenics workouts, we mean the foundational movements that build physical characteristics that the military requires. This includes muscular strength, endurance, mobility, coordination, and balance. Additionally, being able to perform them outdoors without equipment is much more representative of real-life situations.
If you want to get into military shape, you’ve come to the right place. We look at the best nine calisthenics workouts the military is using so you can add them to your routine.
9 Military Calisthenics Workouts
These are the nine best military calisthenics workouts for getting in shape. Each one uses functional movement patterns to build muscular strength, endurance, mobility, and coordination.
When implementing these into your routine, our example military calisthenics workout offers a great guide. Alongside this, use our expert training tips to get the most out of these amazing exercises.
9 Best Military Calisthenics Workouts
Each of these calisthenics workouts has been shortlisted from an extensive list. For each one, we’ve described the proper form and expert tips to use. Add them to your workout individually or perform them together.
Push-Up
If you’re looking to build full-body pushing strength, the push-up is a great place to start. Out of all our military calisthenics workouts, the push-up is the most common. It’s a simple movement pattern that offers a great test of physical fitness to build muscle and develop coordination.
The primary movers are the pectoralis major or chest muscles. They extend your upper arms behind your body and bring them in as you lower down. The front deltoids, triceps, glutes, quads, and core act as secondary movers.
How To Do
- Assume a face-down position on a mat or padded area. Your shoulders should be stacked over your hands with your elbows nearly straight. You should be on the balls of your feet with a straight line from your heels to your head.
- Inhale and engage your core. Exhale and flex (bend) your elbows lower to the ground. Keep your elbows tucked in and head neutral.
- Pause briefly at the bottom position before your chest touches the floor.
- Inhale and straighten your elbows to return to the starting position.
Tips
- Keep your head in a neutral position throughout. Pick a point on the floor to focus on to help you.
- Avoid letting your chest touch the floor or bounce off it. Maintain a controlled movement pattern.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Pull-Up
The pull-up is a full-body pulling exercise requiring you to pull your body up to the height of a raised bar. It’s often used as a baseline physical fitness test in military evaluations to assess muscular strength and coordination.
The primary movers are the latissimus dorsi and lower trapezius muscles. They bring the arms in and behind the body as you pull. The posterior deltoids, biceps brachii, wrist flexors, wrist extensors, and core muscles work as secondary movers.
How To Do
- Stand up straight in front of a raised bar. Your feet should be hip-width apart.
- Grasp the bar or handles using a double overhand grip (palms facing forward). They should be shoulder-width apart.
- Inhale and engage your core. Exhale and flex your elbows to pull your chin to bar height.
- Pause briefly at the top position.
- Inhale and come back down under control.
Tips
- Like the push-up, different variations can be performed to change the difficulty. Add a weighted vest for an extra strength-building challenge.
- Keep your core engaged throughout to maintain a balanced position. This should stop you from swinging around.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Chin-Up
The chin-up is a less commonly performed version of the pull-up exercise. It uses a similar movement pattern but with a closer underhand grip. This shifts the focus onto your bicep brachii muscles.
Like the pull-up, it offers an excellent test of muscular strength, coordination, and upper-body mobility. It’s commonly performed as part of military training.
The latissimus dorsi muscles act as the primary movers. They bring the arms in and behind the body. The trapezius, biceps brachii, brachialis, and brachioradialis perform secondary roles.
How To Do
- Stand directly in front of a suitable chin-up bar. Grip the bar using a double underhand grip (palms facing behind you). Your arms should be hip-width apart.
- Bring your shoulder blades back and down.
- Inhale and engage your core. Exhale and pull yourself up to the bar by flexing your elbows.
- Pause briefly at the top position as your chin reaches bar height.
- Inhale and lower down to the starting position under control.
Tips
- Squeeze your biceps at the top position. This helps to develop a better mind-muscle connection, which can increase hypertrophy.
- Make sure the bar you’re using can support your weight. This limits potential injury risk.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Crunch
The crunch is a typical military core training exercise to improve core strength and coordination. With your legs up, you curl your upper body towards your knees while keeping your lower back on the ground.
Most military organizations have now replaced the crunch with the plank. However, the crunch still has a lot to offer as a versatile core-building calisthenics workout.
The primary movers are the upper rectus abdominis. They bring your upper body to your knees under control. The lower rectus abdominis, obliques, and erector spinae perform secondary roles.
How To Do
- Lie down on a padded area or suitable gym mat. Your back should be against the floor. Bring your legs up so your knees are at 90-degree angles.
- Grasp the back of your head with your elbows flared out at 90-degree angles.
- Inhale and engage your core. Exhale and lift your upper body off the ground, bringing your head to your knee.
- Pause briefly as you reach the top position.
- Inhale and return to the starting position under control.
Tips
- Avoid letting your lower back come off the ground. Your upper back should be the only part of your back that does.
- Keep your legs crossed with your knees at 90-degree angles. This helps to maintain balance and target muscle focus.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Sit-Up
The sit-up is a military classic that’s often used as a test of core strength and general conditioning. It requires you to curl your upper body up from a laid-down position and come back down under control. Sit-ups are commonly used as part of the army’s general fitness training.
The upper rectus abdominis and lower rectus abdominis are the primary movers. They bring the upper body off the floor and down again under control. The obliques perform important secondary roles, preventing the torso from excessively twisting.
How To Do
- Lie on your back using a padded area or suitable mat. Bend your knees at 90-degree angles, ensuring your feet are flat on the floor.
- Place both hands behind your head with your elbows out to the sides.
- Inhale and engage your core. Exhale and lift your upper back to come to your knees.
- Pause briefly at the top position.
- Inhale and lower back to the starting point under control.
Tips
- Use a mat or padded area if possible. This helps to improve exercise comfort and maintain focus.
- Keep your hands behind your head to support your neck. This helps to reduce potential neck strain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Squat
The squat is perhaps the most functional military exercise out of all the exercises on our list. Whether you’re squatting to avoid something or squatting your partner, it’s the perfect military exercise.
Alongside developing functional movement, it’s a good test of muscular strength, mobility, and general fitness. Several variations can be used to change the exercise focus or provide an added challenge. It’s one of the reasons why the squat is such a versatile exercise.
The primary movers are the quads and gluteus muscles. They flex (bend) the knees and hips as you lower to the seated position. The hamstrings, hip abductors, and core muscles perform secondary roles.
How To Do
- Stand straight with your feet shoulder-width apart. Your toes should be slightly pointing out.
- Place your hands by your sides or crossed in front of you.
- Inhale and engage your core. Exhale and bring your hips back while bending your knees. Come back into a seated position.
- Pause briefly at the bottom position as your upper legs come parallel to the floor.
- Inhale and flex your hips while straightening your knees to power out of the bottom position.
Tips
- Maintain core engagement to keep a neutral back position. This prevents potential lower back stress and injury.
- Keep your feet firmly on the ground as you squat. This helps you maintain balance during each repetition.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Leg Raise
The leg raise is commonly used as part of military training as it offers a good test of core strength using a simple movement pattern. It’s often used alongside the sit-up as part of a basic military core workout. It requires you to keep a straight leg position as you lift both feet up and back down again.
Alongside increasing core stability, leg raises are a great way to improve hip flexor strength. The hip flexors bring the knees closer to the chest meaning they play a key role in many military movements. This involves walking, running, and marching.
The upper rectus abdominis and lower rectus abdominis work as primary movers. They bring the legs up while keeping them straight. The hip flexors, quadriceps, hamstrings, and erector spinae act as secondary movers.
How To Do
- Lie on your back using a gym mat or a suitable padded area. Your arms should be by your sides with your legs out in front of you. Keep your head neutral looking straight ahead.
- Inhale and engage your core. Exhale and lift both legs while keeping straight knee positions. Your feet should stay together.
- Pause briefly as your legs come near vertical. Your lower back should still be against the ground.
- Inhale and lower your legs back to the starting position under control.
Tips
- Avoid letting your lower back come off the ground. Reduce the range of motion if it does.
- Keep your feet together during each repetition. This helps to maintain exercise focus.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Plank
The plank is a core-building exercise that’s about as military as it gets. Holding your body close to the ground mimics many of the same movements used in the field. Examples include crawling through tight spaces and lowering down to assume a position or hide.
It requires you to hold your body in a straight position facing the floor. The upper rectus abdominis and lower rectus abdominis work as the primary movers to keep this. The front deltoids, obliques, glutes, and erector spinae act as secondary movers.
The plank is a great starting point for building muscular endurance, core strength, and mental toughness.
How To Do
- Assume a prone position with your body facing the ground. Your elbows and feet should be the only contact points.
- Your shoulders should be stacked over your elbows with your hands in front of you. You should be on the balls of your feet with your head looking at the ground.
- Engage your core. Hold the straight body position while maintaining a controlled breathing pattern. Keep a straight line from your head to your heels.
Tips
- Maintain a straight position at all times. Keep your core engaged to avoid letting your hips sag or raise.
- Your elbows should stay tucked into your body. This ensures targeted muscle focus.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 (Weighted) | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 (Weighted) | 30 seconds |
Burpee
The burpee is a dynamic bodyweight exercise that builds muscular endurance, strength, and physical fitness. It uses a functional movement pattern requiring you to drop down and bring your legs back before exploding back up.
Because of this, it offers a full-body calisthenics workout that closely resembles many military movements. Examples include dropping down to the floor and rising quickly to check what’s in front of you.
The primary movers are the quads, hamstrings, glutes, calves, and core muscles. Secondary movers include the chest, front deltoids, and triceps brachii muscles.
How To Do
- Stand just behind a mat or a padded area. Your feet should be hip-width apart with your arms by your sides. Keep your chest up with your head facing forward.
- Engage your core. Bend your knees and push your hips back to adopt a low squat position.
- Push your torso forward to support your upper body as you bring your hands to the floor.
- Kick both legs back into straight positions, landing on the balls of your feet.
- Immediately bring both legs back into your chest so your feet are next to your hands.
- As your feet come in, come out of the low squat position back to standing. Maintain a controlled breathing pattern throughout.
Tips
- Aim to bring your legs and hands to the same positions during each repetition. This helps to maintain balance and focus.
- Bring your hands gradually down to the floor to avoid potential wrist stress. Place your fingers and then your full palms.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 (Weighted) | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 (Weighted) | 30 seconds |
Best Military Calisthenics Workout Routine
If you’re looking for the best full-body military calisthenics workout, try this. We’ve selected the six best exercises that we think provide a well-rounded military routine.
The start of the workout focuses on muscle-building exercises followed by some full-body conditioning work. We’ve included some core strength work at the end.
Try performing this workout 3–4 times a week alongside cardio sessions and active rest days. Use a military fitness test as a baseline and try it again after 12 weeks to see your progress.
Exercise | Sets | Reps | Duration | Rest (between sets) | Notes |
|---|---|---|---|---|---|
| Warm-Up | Aerobic Exercise + Dynamic Stretches | 5 Minute Aerobic Exercise + 1 Minute Each Stretch | N/A | 1. Stair Climber 2. High Knees 3. Hip Circles 4. Front To Back Arm Swings 5. Shoulder Rotations | |
| Push-Up | 3–4 sets | 8–12 reps | 60–90 seconds | Use a weighted vest if the bodyweight movement is too easy | |
| Chin-Up | 3–4 sets | 8–12 reps | 60–90 seconds | Use a weighted vest if the bodyweight movement is too easy | |
| Squat | 3–4 sets | 12+ reps* | 60–90 seconds | *As many reps as possible Use a weighted vest if the bodyweight movement is too easy | |
| Burpee | 3–4 sets | 1 Minute* | 60–90 seconds | *As many reps as possible | |
| Crunch | 3–4 sets | 12–20 reps | 60–90 seconds | ||
| Plank | 3–4 sets | 1 Minute* | 60–90 seconds | Dynamic planks can be used for a harder variation | |
| Cool-Down | Aerobic Exercise + Static Stretches | 5 Minute Aerobic Exercise + 1 Minute Each Stretch | N/A | 1. Static Bike 2. Knee Hug Glute Stretch 3. Cobra Pose 4. Cat Cow Pose 5. Arm Across Body Stretch 6. Standing Hamstring Stretch |
Benefits Of Military Calisthenics Workouts
Performing military calisthenics workouts offers several versatile benefits. We’ve narrowed them down to give you our top three. With the right training approach, you can expect to see these.
Improved Muscular Strength And Endurance
Having good muscular strength and endurance are important physical aspects of military training. They allow you to overcome resistance and exert sustained force. In the field, this means you can overcome your opponent and outlast them.
The military calisthenics exercises above work on both of these attributes. Using a weighted vest or increasing volume allows you to progressively overload your training. This refers to the intentional manipulation of variables to build muscular strength.
The bodyweight aspect builds muscular endurance, as you can perform higher reps over a longer period. This versatility is what makes calisthenics so well-suited to military training. Depending on your training focus, you can apply each exercise in several ways.
Enhanced Functional Movement
If there’s one thing that’s really important in the military, it’s being functional. You need to run, jump, bound, and crawl over things. Each of these movements requires good mobility and flexibility, which are key components of function.
This is one of the reasons why calisthenics is so well suited to military training. Each of the calisthenics military workouts above develops functional movement patterns commonly used on the base and in the field. Performing them often can enhance functional movement and improve performance, helping to get that well-deserved promotion.
Better Cardiovascular Fitness
Cardiovascular fitness refers to how well your heart and lungs can supply oxygen to the rest of your body. Good cardiovascular fitness means you’ll be able to exercise for a longer time as your body is more efficient. Measuring cardiovascular fitness is a great way to test military capability.
These military calisthenics workouts use dynamic full-body movements that develop cardiovascular fitness. They also improve physical aspects such as body composition, muscle mass, mobility, and energy burn, all of which contribute to fitness.
This helps to reduce the chance of many cardiovascular risk factors, such as increased cholesterol, blood pressure, and obesity. With cardiovascular disease accounting for 32% of deaths worldwide in 2019, better cardiovascular fitness is an important aspect of health.
Training Tips For The Best Results
- Consistency Is Everything — One of the first things you’ll learn in the military is that consistency is everything. You’ll need to do the same routines over and over again to teach discipline and make progress. Apply the same consistency to your calisthenics routine by performing it 3–4 times each week.
- Rest And Recovery Are Important — Rest and recovery are important periods that allow the body to recover mentally and physically. During this, muscle tissue heals and grows back stronger and energy levels replenish. Get at least seven hours of daily sleep by going to bed and waking up at the same time.
- Track Your Progress — To succeed in the military, you need to be organized. Part of this should involve tracking progress and making the necessary adjustments. Apply the progressive overload principle to your military training while keeping track of the changes made.
- Use Your Surroundings — Most of the exercises above require no equipment, which means they can be performed in most environments. Look for suitable spaces around you and utilize anything you can find. For example, a swing frame can be used as a pull-up bar.
Conclusion
The full-body functional movements commonly used in calisthenics training make it a perfect military match. Performing these nine military calisthenics workouts builds the physical characteristics required for success. These include muscle strength and endurance, functional movement, and cardiovascular fitness.
Before your next military fitness test, add these exercises to your routine and see the difference they can make. If you’re looking for physical readiness and mental toughness, these are the exercises to perform.
Frequently Asked Questions
The military focuses on calisthenics exercises for a large proportion of its training. The full-body functional nature of calisthenics training makes it well-suited to developing the physical characteristics that the military desires.
Program the exercises above while using the example workout as a guide or full session. Perform them consistently over three months to see physical improvements. Ensure a proper diet focusing on healthy intakes of the main macronutrients.
Calisthenics is a great exercise method for the army as it mimics many similar movement patterns needed in the field. Additionally, it requires no equipment and is easy to perform as a high-intensity circuit or routine.
Calisthenics is not necessarily the best exercise method, but it’s well-suited for military training. Perform calisthenics alongside normal weighted movements and aerobic exercise for a well-rounded military routine. This may also depend on the equipment available and where you are located.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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