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The Soldier Workout

2020-02-27 | By: Snap Fitness

Want to train like an Angel? Meet Jane, and enjoy her military inspired workout!

Jane is a former military operative who brings the methodical, well planned component to our trio.

Warm-up – 5 minutes

  • Jog on the spot - 30 seconds
  • Star jumps - 30 seconds
  • Lunge and overhead swing - 30 seconds
  • Lunge and twist - 30 seconds
  • Squats - 30 seconds
  • Squat and arm swing - 30 seconds
  • Arm swings - 30 seconds
  • Kneeling hip flexor stretch- 30 seconds

The Workout: 

Body Weight Squats

4 sets, 16 reps, 30 sec rest

With feet shoulder-width apart and toes pointed outward slightly, slowly bend your knees as you drop your hips and lower your body until your hips are parallel with your knees – then drive through your heels into a standing position.

Press Ups

3 sets, 15 reps, 45 sec rest

With palms flat on the floor shoulder-width apart and in line with your shoulders, lower your chest towards the floor with your tummy tucked in and your back straight. Exhale as your push back up and straighten your arms. *Option; complete on knees

Pull Ups

3 sets, 10 reps, 45 sec rest

Grab hold of the bar with an overhand grip then pull yourself up bending your elbows towards the floor as you do so. Go all the way until your chin passes the bar and then lower yourself down until your arms are straight. *Option; Use Assisted Pull Up machine

Sit Ups

3 sets, 20 reps, 30 sec rest

Lie down on your back and bend your knees with your feet flat on the ground. Place your hands on the side of your head and curl your upper body up toward your knees before slowly lowering back down.

Kettlebell Swings

4 sets, 30 secs, 45 sec rest

Stand with feet hip width apart. From here hinge at the hip and then drive the kettlebell forward as you extend your hips. The movement is heavily driven by your glutes (the muscles in your bum) – squeeze these as you extend on each swing.

Cool down/stretch – 5 minutes

  • Standing hamstring stretch - 30 seconds
  • Lunging hip flexor stretch (each side) - 60 seconds
  • Seated groin stretch - 30 seconds
  • Knee to chest stretch (each side) - 60 seconds
  • Lying quad stretch (each side) - 60 seconds
  • Triceps stretch (each side) - 60 seconds

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