Several years ago, when I was a more-or-less disillusioned sailor nearing the end of a loooong career, deployed to East Africa I came across this routine. The site I found it on said that the developer of this had made it for Canadian Special Operations troops.
I did this for about 2-3 months there and, as I recall, it was a real kicker of a routine! I offer it now, to you all, for your training benefit and fun!
Please, tell me how it works for you. If there is anything you want to know more about, just let me know.
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
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
Chest- arm against wall
Forward calf and hip flexor
Bent over lower back and hamstring
Cross body back and shoulder
Workout exercises and sequence:
15 (minimum) Pull-Ups
Arm circles 30 sec forward than back Keep thumbs pointing down.
10 (minimum) Pull-Ups
Arm circles 30 sec forward than back
5 (minimum) Pull-Ups
Arm circles 30 seconds forward and back
Skip Rope one minute
V-ups 30 sec
Squat thrusts 30 seconds
Jumping jacks 1 min
V-ups 30 sec
Knees high jog in place 30 seconds
Butt kicks jog 30 seconds Running on the spot while kicking your own butt!
Side crunches 30 per side
Rest 30 seconds-
Hip rolls x20 Raising the hips and tailbone off the ground, a reverse crunch.
Plank for 1 minute.
Repeat From Beginning of Circuit 3 times with no rest.