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Military Workout

Military calisthenics workout routine

Calisthenics, or bodyweight exercises, originated thousands of years ago in ancient Greece and have been a major component of fitness in athletics, military, law enforcement, and daily fitness for home workouts without equipment.

Although calisthenics are exercises that focus more on aerobic energy-generating process of metabolism they also produce an increase in general muscle growth and the development of central core strength. But they also improve flexibility, balance, agility coordination and cardiovascular fitness.

But if you would like to train with military calisthenics at home you can easily get the rewards that are listed above by following a callisthenic program listed below. What is listed below is a total body workout which can easily be spilt into a routine that you train every day.

As you get stronger and fitter you should add sets and reps but there are also variations that one can use to increase the stress on a specific body-part. Some of the movements listed below like the pull-ups it will recommend you reach your maximum.

These workouts can be done throughout the week, but it is not recommended to do the same major muscle groups on back to back days. So pick a calisthenics day and follow it with a cardio workout on the next day is the easiest way to create a fitness routine for yourself

Upper Body Warm-Up - Repeat 5-10 times
Jumping Jacks - 10
Push Ups - 10

*add pull-ups when multiple sets is possible at 5-10 reps per set

Lower Body Warm-Up - Repeat 5-10 times
Jumping Jacks - 10
Squats - 10

Upper / Lower Body & Cardio Combo - repeat 3-4 times
A full body plan like the one below is a fast way to complete a workout with little or no rest by resting your upper body by working your lower body and abdominal exercises:

Pull-ups - max reps
Squats - 20-30
Pushups - 20-30 reps
Lunges - 10-15 / leg
Abs of choice - 50 reps
Optional Cardio of choice - 10 minutes

Upper / Lower back Balance Cycle - Repeat 2-3 times
In order to balance out doing several sets of pushups or other pushing exercises, add in the below exercises for 2-3 sets at the end of the workout to avoid internal rotation of the shoulder girdle.

Reverse pushups - 25 reps
Birds - 25 reps
Plank pose - 1 minute

Check out Balancing Your Push Up Workouts.

Push / Pull Upper body Cycle - Repeat 4-5 times
To fully work the upper body, balance out the pushing muscles (chest, shoulders and triceps) with the pulling muscles (biceps, forearms, back)

Push Ups - max reps
Reverse Push Ups - 20
Pull Ups - max reps
Birds - 20
Abs of choice - 50

Abdominal Cycle
Do this 2-3 times during the workout and 4-5 times a week. It is fine to do abdominals and cardio exercises several days a week or on back to back days.

Crunches - 25
Reverse Crunches - 25
Double Crunches - 25
Left Crunches - 25
Right Crunches - 25
Bicycle Crunches -25
Plank pose - 1 minute

In my book “The Muscle Experiment” I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.

To your success,

Mike Thiga

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