The Ultimate 7 Day Military Workout Plan

You don’t have to be a soldier to follow a military workout plan. Whether you’re trying to increase your fitness level to fit the military requirements or you simply want to add more power to your regular workouts for the best results, this ultimate military workout plan is something you’d like to give a whirl. The major goal of the military training has nothing to do with physical appearance. It’s focused on building up the stamina and strength, though you know the muscle building process goes along the way.

 

Military training is rather intensive and combines muscle building exercises and calisthenics workouts that help to boost stamina and build up to the better fitness level. If you’re new to fitness training or you’ve been working out for years, starting slowly is a must in order to avoid injuries and unexpected consequences.

 

Military Workout Plan

Military Workout Plan

Why You Should Try a Military Workout

Although the military fitness routine is a bit underrated, more and more people ditch their gym memberships and switch to a more serious workout plans (like this one). The perks of a military workout are enormous, just like the drawbacks. When followed strictly, you will surely enjoy the following benefits:

  1. Save time while getting a better shape

Unlike all those long workout regimes that help you get in the desired shape in months, if not years, a military training helps you achieve that goal a lot faster and more effectively. Despite being highly exhausting, you can get your body physically fit in a few weeks. If this sounds like a motivation for you, be sure to give a military training a whirl.

  1. Boost your confidence

Military people radiate killer confidence. They believe in themselves, in their strength and power.Whether you have a low self-esteem or you don’t feel amazing about yourself, a military training will fix the situation. All you have to do is just to start, no matter how hard it is. See the ocean instead of a pond whenever you’re about to give up. The end result is a huge motivator.

  1. You don’t need to invest in expensive equipment

With the commercials that advertise different types of equipment and gadgets to help ustonethe body or get it back into shape, we’re often ready to run into debts to purchase them. The sad truth is, all those things don’t help us at all. Military training doesn’t require special equipment, but it does ensure the result. The majority of workout sessions require nothing more than a floor and your body. You can perform these exercises anywhere you go and don’t worry that you forget to update your gym membership. Self-motivation is your weapon here.

What and When to Eat

Every workout plan differs in its own way, but one thing they all have in common is nutrition. Military training requires special eating habits to give you enough energy and strength to perform better and complete a workout session. Sometimes we just grab a bottle of plain water and a store-bought snack to fuel after a workout and then wonder why we feel drained in the end of the day. The answer is wrong nutrition. Pay attention to what you drink and eat before and after training to feel energized afterwards.

What to Eat and Drink before Training

best food plan

best food plan

Drink

When it comes to a drink choice black tea or coffee may come to your mind first, but those beverages will leave you feeling sluggish in the middle of your training. Plain or lemon water (homemade) is a healthier option. Military workouts make you sweat, which means you lose plenty of water and energy that it gives your body. Aim to hydrate your body 30 minutes before training to avoid turning up in a dehydrated state. Drink 4 to 5 glasses of plain water or 3 glasses of slightly infused lemon water, or better, 4 glasses of plain water and 1 glass of lemon water with half a teaspoon of raw honey. This will give you enough energy to get you through the entire workout session.

Good Food to eat

Good Food to eat

Food

Every macronutrient plays a specific role in how you work out. Fueling the body with the correct nutrients beforetraining will give you the strength and energy you need to perform better. While carbs are what will push you through the workout, eating too much of a good thing prior to it is a bad idea. Carbs release hormones that actually promote sleepiness rather than give you energy. Many fitness junkies suggest either skip carbs or limit its consumption to a minimum. Otherwise, you risk being too slow throughout your entire training.

Avoid eating sugary treats, cereals, candies, potato, pasta, cookies, cakes, pizza, bagels, bread, sugary drinks and fatty foods. Instead, aim to consume a protein-packed meal 15-20 minutes before training. Here are some ideas to consider:

Fresh Vietnamese Spring Rolls

Vietnamese Spring Rolls

Vietnamese Spring Rolls

Eating fresh Vietnamese spring rolls (summer rolls) is a favorite dish that I grew up with and one dish that I absolutely love sharing with my friends. Todd and I have frequent spring roll parties where we grill fresh meats and vegetables, roll spring rolls and stuff ourselves for hours. Once everyone understands how to use rice paper and roll correctly, it’s an easy skill that everyone takes back home to their kitchen to share with their family and friends.

During

It’s recommended not to eat anything during training, even if you’re hungry. But you should stay hydrated to keep your energy high. Sip water every 10-15 minutes, or anytime you feel thirsty. If you skipped your pre-workout meal, munch on a few nuts or a banana to tame your hunger.

After

This is where your body craves carbs. Your muscles need them to properly repair, and stock up on the microelements they need to keep you strong during your next hard exercise. Moreover, eating a high-carb meal after training helps to restore your energy supply and combat fatigue. Combine protein and carbs together to get the best out of the two worlds. Incorporate quinoa, oats, eggs, buckwheat, sweet potatoes, beetroots, bananas, oranges, berries, apples, grapefruit, kidney beans, and chickpeas into your after-workout meal plan. Remember about moderation, though.

 

Supplements

Supplements are probably the easiest way to get all the essential nutrients. However, they do contain chemicals that do more harm than good. Unless you suffer from certain nutrient deficiency or you lack energy, stay away from the supplements. If you decide to buy the one, make sure you talk to your doctor first. The problem is, dietary supplements and vitamins aren’t regulated by the FDA, so you don’t know what exactly you’re going to supply your body with.

There are also supplements, such as carnitine, glutamine, beta-ecdysterone, creatine, Branched Chain Amino Acids, ZMA supplement and Casein Protein Powder, which are highly popular among fitness junkies and bodybuilders.  The use of supplements is actually common in the fitness world, but they have many drawbacks. If thosedrawbacks don’t frighten you and you are going to take any of the supplements mentioned above, keep your portions under control.

 

What to Avoid:

Here’s a list of some of the unhealthiest foods you should remove from your meal plan. They are high in fat and calories and many contain refined sugars, not to mention all those chemicals that you can’t spell.

  • Store-bought iced tea
  • Tilefish
  • Microwave popcorn
  • Chicken nuggets
  • Store-bought fruit and vegetable juices
  • Candies
  • Sugary cereals (whole-grain versions are okay)
  • Diet sodas
  • Coffee creamer
  • Processed meats
  • Fried foods
  • Frozen entrees
  • Energy drinks
  • Ice cream (unless you make your own one)
  • Bottled smoothies
  • Pancake syrup
  • Farmed salmon
  • Sports drinks
  • Doritos
  • Cheetos
  • Canned soups
  • Oreos
  • Store-bought muffins
  • Hot dogs
  • Frozen products, especially fish
  • Chewing gum that’s highly popular among sports junkies
  • White sugar
  • Turkey
  • Store-bought salad dressings

Get Your Zzzs

Sleep is vital for your body and there is a strong connection between sleep and the way you work out. Getting adequate sleep improves your health and boosts your energy levels. If you don’t have enough sleep (less than 6-7 hours) or you have trouble sleeping, military training can affect your heart health and your overall body. Get into a habit of going to bed before 11 pm and get at least 7 hours of zzzs. Taking a 20-minute nap in the afternoon is great when you feel totally refreshed after it.

When to Stop

Every person’s body reacts to certain exercises in its own way. Keep track of how you feel after each exercise or workout session, and make sure you eliminate or replace the one that makes you feel bad. In case, you feel exhausted, weak, and anxious, or you experience nausea, headaches, insomnia or any type of pain, it’s a warning sign you have some health issues. See your doctor immediately.

How to Warm Up

Remember to warm up before each workout session. Here some of the best warm up exercises:

  • Lunge with a twist

    Lunge with a twist - www.thebestworkoutplan.com

    Source Pinterest

  • High kicks

    High kicks

    Source Pinterest

  • Hip stretch with a twist

    Hip stretch

    Source Pinterest

  • Jump squats

    Jump squats

    Source : mensfitness.com

  • Jump lunges

    Jump lunges

    Source Pinterest

  • Dynamic stretches

    Dynamic stretches

    Source Pinterest

And make sure you consume all nutrients, get enough sleep, and give your body time to recover after each workout session. Don’t overdo it and consult your trainer, if needed.

 

Day 1

10 push-ups

10sit-ups

10crunches

10wide push-ups

10tricep push-ups

30 second plank

25 pull-ups

Repeat 5-10 times

End with a 30 minute run and 10 minute jogging.

 

Day 2

Push up for a minute

Sit up for a minute

10 second plank

Run 2 miles

Pull up for a minute

Walk 3 miles with a 30 pound backpack for about 40 minutes

Swim for 30 minutes

 

Day 3

10 push-ups

10 sit-ups

10 dumbbell curls

20 second plank

15 pull-ups

10 tricepdips

20 minute run (in the park or on the treadmill)

 

Day 4

Sit up for a minute

15 push-ups

10 second plank

10 pull-ups

10 dumbbell curls

15 minute run

10 push-ups

10 pull-ups

10 sit-ups

10 tricep push-ups

10 minute run

10 minute jogging

15 minute walk

 

Day 5

10 minute run

10 push-ups

15 body weight squats

10 crunches

10 second plank

10 tricep push-ups

15 pull-ups

10 dumbbell curls

10 minute run

10 tricep dips

10 push-ups

15 body weight squats

10 minute jogging

15 minute walking

 

Day 6

20 minute run

10 plyometric lunges

10 push-ups

15 dumbbell curls

20 pull-ups

10 second plank

5 minute jogging

15 body weight squats

10 tricep dips

10 tricep push-ups

5 minute jogging

10 crunches

15 standing leg curls

20 minute walk

 

Day 7                                                                                                   

15 minute run

5 minute jogging

10 push-ups

15 pull-ups

10 plyometric lunges

10 standing leg curls

20 second plank

10 tricep push-ups

15 dumbbell curls

5 minute run

2 minute walk

10 pull-ups

15 bodyweight squats

10 sit-ups

10 wide push-ups

10 plyometric lunges

30 minute run

15 minute walk

 

How to Do

One of the best perks of this military workout plan is that you can perform it either at home or at the gym. Here’s how to do the exercises that you probably have no idea how to perform:

 

  1. Tricep push ups

If you are doing it right, this full-body exercise will improve your core, build your triceps, and strengthen your posture.Start with a plank position. Hands shoulder width apart. Keeping the elbows pointing straight back and your upper arms parallel to the sides, lower the chest toward the ground. Push back up to a starting position.If you failed in your first attempt, try lowering your knees to the floor to make it easier to practice.

 

  1. Dumbbell curl

Stand up straight with dumbbells in your hands. Keeping the elbows close to the torso, rotate your palms until they’re facing forward. It’s the starting position to stick to while doing dumbbell curls.

Now, exhale and curl the weights,keeping the upper arms stationary, while contracting the biceps. Keep lifting the weights until your biceps are totally contracted and each dumbbell is at shoulder level.Hold the position for 5 seconds as you squeeze the biceps. Inhale and gradually reduce the dumbbells back to your starting position. Start slowly not to damage your arm muscles.

 

  1. Tricep dip

Place your hands shoulder width apart on a stable chair or secured bench.Slide the butt off the front of the chair, keeping the legs extended in front of you.Straighten the arms and slightly bend your elbows to keep tension off your elbow joints and on your triceps. Keeping your back close to the chair, slowly bend the elbows to reduce the body toward the ground until your elbows are at nearly a 90-degree angle. Press down into the chair to straighten the elbows. Slowly return to your starting position.

 

  1. Bodyweight squat

The exercise works all the main muscles of the legs, primarily quad riceps and then calves and hamstrings. It can be performed anywhere. Stand straight with your hands behind your head or out in front of you,and your feet shoulder width apart.Sitting back with your hips, flex your knees and hips to full depth, just like you do regular squats. Push your knees out while keeping the head and chest up. Reverse the motion and slowly return to your starting position.

 

  1. Plyometric lunges

This workout is an important part of any successful strength training regimen. It boosts your fitness level and improves your cardiovascular health. Stand with your feet shoulder width apart. Make a step forward with your right or left foot.Lower the body down until the forward thigh is parallel to the floor and your back knee is about to touch the floor. Explode back up as high as possible off the floor.Land softly on the feet with your knees bent. Drop back down into a lunge position and explode back up. Switch legs.

 

  1. Standing leg curls

No machine required. With your feet shoulder width apart, stand facing the back of a chair. Use it to keep the balance. Bend your left knee and raisethe heel up toward the butt. Hold the position for 2 to 4 seconds, and lower back down. Switch the side. The exercise primarily works your hamstring and buttocks muscles.

 

Any workout plan requires the correct approach and a military workout plan is no exception. Remember to listen to your body and stop when you feel exhausted. Aim to build your stamina first since a military workout is all about that. I suggest you try 7 Day Astonishingly Intense Workout Plan before this one. It will help you adopt strength-building strategies and let your body get used to harder training.

 

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