Military training plan at home: strength and resistance in each routine

Many who want to start a military exercise program are torn between doing it in a gym or at home. Military exercises attract attention because they combine strength, power and resistance, as well as balance, so necessary in any field.

Despite the fact that gyms provide spaces, conditions, and equipment for adequate training, carrying out a military training plan at home is feasible, since it does not require specialized equipment and ensures continuous, combined, demanding days that are as enjoyable as you decide.

Some tips before starting a military training at home

  • The first thing you should know is that military training made for civilians has the same demands, this means that they are also strong exercises that require some skills.
  • You shouldn’t necessarily have these skills from the beginning, but rather you cultivate them as you do your daily routines.
  • Another important factor to know is that this training must be done at least three days a week and no more than five.
  • You must make sure you have a balanced diet with a caloric content according to your conditions (gender, height, weight, pace of life).
  • In some moments you will put your body in an extreme condition, both from the cardiovascular and muscular aspects.
  • Each routine is developed in series and repetitions. This means that when indicating 3×10 it is about three series of 10 repetitions each; or 5×10; 1×10, with hardly any rest between sets.
  • Have all the mental disposition to start with a good attitude.

Benefits of military training at home:

Following a military training routine at home that includes a variety of strong and demanding exercises allows you to see results in a short time. Because they are intense exercises, the body loses fat in each daily routine.

They are complete exercises, where cardiovascular training is combined, such as running, high jumps and jump rope or rope jumps, and strength exercises, such as squats or squats, pull -ups, push- ups and sit- ups, with which all the muscles of the body are worked.

Because it is a high-intensity workout, the heart rate rises and the heart rate increases, which activates and strengthens the cardiovascular system.

These military exercises to do at home stimulate the physical capacity of the body, improve concentration and provide greater response capacity. Remember that it is just what the military needs at the time of combat.

Like all sports, military training at home helps reduce stress and anxiety levels, takes us out of the daily routine of work or study, and puts the whole body in a demanding but rewarding movement. In addition, they increase lung capacity and muscle mass.

What material should we have?

Military training at home saves your gym and travel expenses. Being at home gives you the option of getting your own material, which you can use at any time of the day.

You can build your own gym by purchasing a jump rope, a stable box for jumping, a mat for stretching, a bar that you can install in a comfortable place for pull-ups, a set of weights and dumbbells.

If you like, you can have a treadmill, an exercise bike or an elliptical; with any of these you can meet the race routines.

A plan for each day

Remember that a routine of military exercises must include the three stages, to avoid injuries, especially in points such as knees, ankles, wrists, hips and shoulders:

  1. Heating
  2. Exercise practice
  3. Stretching

Every day, before starting the routine, you must do some movements that complete the warm-up session:

Move the feet in and out, supporting the body with one leg while raising the other slightly below the hip.

  • Stretch one arm towards the sky and the other towards the ground; then clasp your hands behind your back.
  • Move wrists in and out.
  • Stretch the hands bringing the fingers to the outside of the arm and then to the inside.
  • Move your head slowly in circles, first to the right then to the left.
  • Roll your shoulders in circles in and out.

Do several repetitions of each?

First day

  • Run a 25-minute run at medium or high speed
  • Traditional pull-ups 3×10
  • Classic push-ups 5×15
  • High speed rope 3×90 seconds
  • Triceps push-ups 5×15
  • Abdominals 5×15
  • Crunches crises cross5×15 (left elbow, right knee/right elbow left knee)

Second day (slight increase in routine)

  • Run a 30-minute run at medium or high speed
  • Pull-ups 3×15
  • Squatsor barbell squats 3×15
  • Push-ups 3×15
  • Oblique Crunches 3×20
  • Pull-ups 3×15
  • 3×20 barbell crunches
  • Pull-ups 3×15

Third day

  • 20-minute race alternating medium speed and sprint; with intervals of one minute between each other.
  • Push press of weights with 35 kilos 10 repetitions.
  • Pull-ups 3×15
  • Squats 3×1 minute
  • Knees to chest 3×1
  • Push-ups 3×15
  • Abdominals with weight 3×15
  • Push-ups 3×50 seconds

Fourth day

  • Thirty minutes of running at medium-high speed.
  • Traditional pull-ups 3×15
  • High speed rope 3×90 seconds
  • Classic push-ups 5×15
  • Abdominals 5×15
  • Triceps push-ups 5×15
  • Crunches criss cross5×15 (left elbow, right knee/right elbow left knee)

Fifth day

  • Do 20 minutes of running at medium-high speed or 5 minutes of running at high speed
  • Pull-ups 3×20
  • Squats 3×20
  • Push-ups 5×20
  • Jump squats 3×10
  • Quadriceps Extensions 3×10

Don’t forget to stretch the body at the end of each daily routine. To do this you can follow the instructions below:

  • Stand up straight raising both arms to the sky and straighten your back, without lifting your heels.
  • Keep your back long as you bend your trunk forward. Without rounding the back.
  • Bring your hands to the ground and try to stick your forehead to your knees.
  • Raise your head and look ahead.
  • Straighten one leg, bring the knee to the chest and keep the leg in that position supporting the knee with both arms.
  • Then with your hand hold the foot and take it to the buttock.
  • Repeat the stretch on the opposite side.


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