Military Physical Training for Average Joes

Welcome to the next installment in the series. We’ve explored this topic through a variety of articles. Check out the previous articles on this topic to give you an understanding on how Military Fitness works:

The army PFT consists of a 1.5 mile run, , and . I’m surprised the military still uses the situp as a measure of fitness, but it’s still there. The major change I am making is replacing situps with . If you can do hanging leg raises, then you can do situps.

This is going to a brutal in-home program, military style!

Day One

4 rounds of:

  • Max Decline Pushups in 30 seconds
  • Max Hanging Leg Raises in 30 seconds
  • 30 seconds rest

1 mile run warmup

4 rounds of:

  • 400 Meter run
  • 10 Burpees
  • 2 minutes rest

Day Two

20 minutes of cardio – no running or strength work


Day Three

10 minute warmup jog

5 rounds of:

  • 400 Meter Rung
  • 20 Bodyweight Squats
  • 2 minutes rest

50 Decline Pushups for time
50 Hanging Leg Raises for time

Training Guidelines

These workouts are HARD, which is why I placed a light to aid recovery. I recommend 2-3 days of rest between each day.

Good luck, because this program is going to take a LOT out of you!

Next week I’ve got an amazing interview with , Editor in Chief of Ironman Magazine! He’s going to be talking about how older folk can get into incredible shape. Until then, I recommend you check out Scott Sonnon’s for some more military-style kick ass workouts. Click here for more info.

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