Workout CHALLENGE

DAY 1 CHALLENGE

Cardio and Intervals

 

Run or Bike

 

20 minutes easy to moderate speed warmup

Followed by Interval training:

20 seconds sprints and 40 seconds rest pace

 

Repeat intervals for 10 mins

 

Bonus

100 Squats

100 Pushups

DAY 2 CHALLENGE

Novice

•25 sit ups

•25 push ups

•25 burpees

•20 min cardio

 

Athlete

1 minute plank

10 burpees

20 squats

repeat x8

 

Military

5 mile Run

Every mile do 50 burpees

DAY 4 CHALLENGE

Legs

 

5 Rounds

(Repeat x 5)

 

10 Squats

10 Lunges

10 Frog Hops

30 Second Sprint

 

Allow yourself only

30 secs rest.

 

DAY 3 CHALLENGE

Military Challenge

 

How many rounds

can you do in

17 minutes?

 

 

1 ROUND

  • 1 Min of Burpees
  • 1 Min Plank
  • 1 Min Wall Sit

DAY 5 CHALLENGE

15min AMREP

(As many rounds as possible)

 

10 Push Ups

10 Squat Jumps

5 Burpees

200 Meter Run

 

Record how many rounds you're

able to do. Beat it next week!

DAY 6 CHALLENGE

Military

1.5 Mile Run

 

Try to beat  10 minutes

 

 

Special Forces

4 Mile Run

(Boots)

 

Try to beat 30 minutes

 

DAY 7 CHALLENGE

"DEATH BY CARDS"

Use a full deck of cards.

Flip over one at a time.

Do the # on the card

A, K, Q, J = 10

 

Hearts: Push Ups

Spades: Burpees

Diamonds: Sit ups

Clubs: Squats

 

Last for 20 minutes.

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∗ Any statements by this site have not been evaluated by the Food and Drug Administration. Our advise or products do not intended to diagnose, treat, cure, or prevent any disease.

© 2018 MLTRY All rights reserved.