Shape up soldier!

Training With the U.S. Military

photography by Keith Munyan

If you want a fitness regimen that will do everything from boosting your energy and stamina to maximizing muscle strength and power, you need look no further than the military. As any man who’s served can testify, shaping up is an obsession for uniformed personnel. You don’t have to enlist to utilize many the basic training maneuvers. We’ve got them for you. The U.S. Army, Navy, Air Force & Marines all have comprehensive training routines tailored for their forces. We’ve chosen a variety of maneuvers that comprise a superb total-body workout any man can perform. Hopefully you can find an overhead bar, rings and parallel bars in a park or gym. If not, make do with what’s available. Get fit the military way!

CHEST, BACK & INNER DELTOIDS
Close-Grip Pull-Ups
Grasp an overhead bar palms forward with a close grip. Proceed to pull yourself up until your head is over the back of the bar. Pause, then lower to starting position, holding the stretch at the bottom before beginning the next repetition. Perform 10 reps.

ABS & OBLIQUES
Hanging Leg Twists
Hang from an overhead bar with legs bent and raised. Proceed to twist legs to the left. Pause, then twist legs to the right. Perform 10 alternating repetitions to each side.

CHEST, BACK &
OUTER DELTOIDS
Wide-Grip Pull-Ups
Grasp an overhead bar with a wide grip, palms forward. Proceed to pull yourself up until your head is behind the bar. Pause, then lower to starting position, holding the stretch at the bottom before beginning the next repetition. Perform 10 reps.

ABDOMINALS
Hanging Leg Raises
Hang from an overhead bar with a medium grip. Proceed to raise the straight legs up until they are parallel to the ground. Pause, then lower to starting position. Perform 10 repetitions.

CHEST, BACK & FRONT DELTOIDS
Medium-Grip Pull-Ups
Grasp an overhead bar palms forward with a medium grip. Proceed to pull yourself up until your head is over the back of the bar. Pause, then lower to starting position, holding the stretch at the bottom before beginning the next repetition. Perform 10 reps.

ABS & BACK
‘L’ Pull-Ups
Grasp an overhead bar palms forward with a medium grip, with legs raised and straight out together. Proceed to pull yourself up until your head is over the back of the bar. Pause, then lower to starting position, holding the stretch at the bottom before beginning the next repetition. Perform 10 reps.

ABDOMINALS
Knee Pull-Ins
Sit with legs extended out together while grasping the step for support. Proceed to pull knees in toward the chest. Pause, then return to starting position. Perform 10 repetitions.

ARMS & BACK
Rings Pull-Ups
Grasp rings overhead with both hands. Proceed to pull yourself up until your head is between the rings. Pause, then lower to starting position. Perform 10 repetitions.

CHEST & ARMS
Dips
Support your body on parallel bars at arms’ length. Proceed to lower until upper arms are parallel to the ground. Pause, then return to starting position. Perform 10 repetitions.

ABS & OBLIQUES
Elbow-to-Knee Crunches
Lie with your upper back and head on the ball, grasping dumbbells overhead. Proceed to lower arms out to sides, keeping elbows bent. Pause, then return to starting position. Perform 8 repetitions.

HIPS, ABS
& BACK
Hip Thrusts
Lie with your upper back and head on the ball, arms out to sides, the left leg bent and the right leg straight. Proceed to flex the foot for 15 seconds. Pause, then return to starting position. Do 8 repetitions, then change leg positions for another set with the left foot flexing.

CHEST & SHOULDERS
Wide Push-Ups
Lower into a push-up position, with upper and lower bodies aligned and hands wider than shoulder-width apart. Proceed to push up to arms’ length. Pause, then lower to starting position. Perform 10 repetitions.

TRICEPS
Step Push-Ups
Place hands on a step behind you with legs extended out and arms bent at 90-degree angles. Proceed to push up to arms’ length. Pause, then lower to starting position. Perform 10 repetitions.

ABDOMINALS
Front Crunches
Lie on your back with hands behind head and legs bent. Proceed to raise the head and shoulders a few inches. Pause, then lower to starting position. Perform 10 repetitions.

SHOULDERS & TRICEPS
Close-Hand Push-Ups
Get into a push-up position with hands close together under the chest. Proceed to push up to arms’ length. Pause, then lower to starting position. Perform 10 repetitions.

CHEST
Legs-Raised Push-Ups
With feet on a high step behind you, lower into a push-up position with hands under shoulders. Proceed to push up to arms’ length. Pause, then lower to starting position. Perform 10 repetitions.

SHOULDERS
Military Dumbbell Presses
Stand grasping dumbbells palms out over shoulders. Proceed to press the weights overhead. Pause, then lower to starting position. Perform 10 repetitions.

THIGHS
Front Lunges
Stand grasping dumbbells palms in at sides. Proceed to step forward with the right leg and lower until the thigh is almost parallel to the ground. Pause, then return to starting position and next step forward with the left leg. Perform 10 alternating repetitions with each leg.

THIGHS
Standing Squats
Stand grasping dumbbells palms in at sides. Proceed to squat down until legs are bent at 90-degree angles. Pause, then rise to starting position. Perform 10 repetitions.