This is the basic “Commando cardio” a full blown intense bodyweight workout! remember…this is the easiest workout version.
Condition level: Beginner Commando
Exercise type: Bodyweight High lactic acid threshold training workout
Goal: Fat loss, coordination, strength, and stamina
Duration: Three months, 3 times per week workout
Session length: 30-40 minutes per workout
Atmosphere: Hardcore
Indoor bodyweight workout warm up:
Quick 3-minute jog
Arm circles 30 seconds each way (forward and back) while hopping back and forth on toes.
20 Bodyweight squats
20 toe raises
20 jumping jacks
20 pushups
Stretches:
Chest- arm against wall
Lunge side
Lunge front
Low squat
Forward calf and hip flexor
Bent over lower back and hamstring
Cross body back and shoulder
Workout exercises and sequence:
Push ups continuous for one minute, hold the top position if you cannot continue.
Sit-ups continuous for one minute, hold the top position if you cannot continue.
Pushups 20 repetitions (reps)
Sit-ups 20 reps
Pushups 15 reps
Sit-ups 15 reps
Pushups 12 reps
Sit-ups 12 reps
Body weight squats 1 min
Bodyweight V-ups 30 seconds (sec) This is a sit up where both the lower and upper body come off the ground to meet at a point above your stomach.
Alternate forward lunges 1 minute (min)
Bodyweight V-ups 30 sec
Burpee’s 30 seconds From the standing position, squat down and shoot your legs back so that you are now in the push up position. From there pull your legs back in stand up and jump with your arms overhead.
Side to side lunge
-Break for one minute-
Skip rope for one minute
Bodyweight squats 1 minute
Bodyweight V-ups 30 sec
Low position squat holds (5 second bottom holds) 1 minute
Mountain climbers 30 sec While in the push up position pull your legs in one at a time so that you are essentially running in the horizontal position if you go fast enough.
Bodyweight V-ups 30 sec
Side to side lunge 30 sec
-Break for one minute-
Skip for one minute
Pushups 25
Arm circles 30 sec forward than back Keep thumbs pointing down.
Pushups 15
Arm circles 30 sec forward than back
Pushups 10
Arm circles 30 seconds forward and back
Skip one minute
Bodyweight V-ups 30 sec
Squat thrusts 30 seconds Almost like the mountain climber but while in the push up position both legs are pulled in and shot back at the same time.
Jumping jacks 1 min
Bodyweight V-ups 30 sec
Knees high jog 30 seconds
Butt kicks jog 30 seconds Running on the spot while kicking your own butt!
Side crunches 30 per side
-Rest 30 seconds-
-Finishing ab routine-
Hip rolls x20 Raising the hips and tailbone off the ground, a reverse crunch.
Crunches x20
Static hold bridges for 1 minute. Basically a pushup position but your bodyweight will be resting on your forearms instead of your hands, just hold it!
Repeat circuit 3 times with no rest.
Outdoor bodyweight workout:
- Periods of light jogging followed by sprints (2minute jog, one minute sprint)
- Every 5 minutes break for push ups, sit ups, jumping jacks or bodyweight lunges.
- Depending on location chins and bench dips are optional
- Total run time would be 30-40 minutes
This would be the basic commando cardio bodyweight workout. I’ll be posting some versions of the harder bodyweight workout we do in a group setting soon. Its great stuff and nothing will get your waist line down and your functional strength up faster than these heart pumping bodyweight workouts that come from my army background.
Alternately, if you are in Calgary and would like to do a live bodyweight workout in our fitness bootcamp, check out http://www.CommandoBootCampCalgary.com
I have another awesome bodyweight workout I’ve put together. You can download that bodyweight workout for FREE right here.
