We get asked all the time for a list of bodyweight workouts from our time in the military. Several of us were talking after a workout at the gym and we started to come up with a quick list to get you going. You do not need to do a bicep curl every time you want to improve your strength and muscles.
What Are Bodyweight Exercises?
Bodyweight exercises, as the name suggests, are exercises that you can do with the weight of your own body. The good thing about these exercises is that you need minimum equipment, and the positions mentioned in this article will help you increase your strength and improve your body.
Besides being easy to carry out, bodyweight exercises also give you the added benefit of being versatile and thorough. These exercises are meant to give you a complete body workout and work on all your muscles including your chest, back, legs, shoulders, arms, and abs.
There are multiple options mentioned in this article, and you have the option of picking out your favorite workout routine from the given ones. These simple bodyweight exercises, if done in the right form, can vastly improve your strength, movement, endurance, and overall life.
WORKOUT #1 “Severin” for Time
50 Strict Pull-ups (Strict pull ups mean that when you’re at the bottom of the movement, your arms should be completely straight and you should be hanging vertically on the bar.)
100 Push-ups, release hands from floor at the bottom (Pushups are one of the best strength workout exercises that you can do. They work on your shoulders, chest, arms, and back.)
Run 5K *If you’ve got a twenty pound weighted vest or body armor, wear it.
CrossFit elite times Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest).
Need a Bodyweight Training Plan to Prep You for BUD/s Or Simply to get you in Peak Physical Shape?
Check out SGPT’s 30 Day Navy SEAL Bodyweight Training Program:
To do these types of workouts, you need almost no gear to get started. You can do these workouts in your apartment bedroom or a back balcony or preferably outdoors.
If you have a friend that wants to do the workouts with you, that would be a big boost for keeping you accountable with your exercise. This will not only help you stay more motivated with your full-body workout, but will also help you track each other’s progress and help each other do better.
If you’re doing this workout outdoors, make sure that some of these calisthenics exercises do not cause any injuries. You may want to use a yoga mat for a little bit of comfort when doing sit ups or other exercises on hard or uneven surfaces.
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Disclaimer: This program is extremely rigorous and physically demanding. You must be in peak physical shape before you even start this program. This program is designed to prep you for the physical standards of a Tier 1 Operator.
If you cannot complete the program, do not be discouraged. You can put the practice in and get better before you attempt to finish it again. With enough commitment and consistency, you will get closer to your goals.
WORKOUT #2 “The Point”
10k run for time
100 four count flutter kicks
50 toe to bar
25 crunches finish with a 5 minute plank on hand. When you’re in a plank position, make sure that your body is completely straight for the complete time period for the best results. Keep in mind that your body needs to be at an angle with the floor.
Video – Severin Workout
Six rounds for time of:
50 air Squats
25 Ring dips (or regular dips if no rings are available. If regular dips are not possible, then do dips on a bench.)
CrossFit elite time – Kristan Clever 14:13.
Not enough core and abs for you Special Forces hardcores? You can try this ab finisher.
25 sit ups
25 leg levers
5 minute plank hold on hands. You can start recording the minute time on your phone or a stopwatch before you get in the position.
Question: What is a good weight vest to use for these exercises?
Answer: We like the MiR weighted vest aas it is a good value at $60 (20 lb) and gets great reviews. Many CrossFit athletes and the famous Bar-Barians can also be seen in their videos knocking out dips and pull ups with the vest.
WORKOUT #3 Special Forces workout
100 pull ups Between sets while working on your 100 run 200 meters every time you come off the bar.
Run fast – don’t jog or loiter. It is in your interest to stay on the bar longer so that you run less.
200 pushups run 200 meters between sets of pushups. This will work on your torso, mainly your chest and triceps, and improve endurance, as well.
300 situps run 200 meters between sets of sit-ups *If you are taking a BUD/S PST in the near
future – Do 400 meter runs between sets. This workout can take 30-60 minutes to complete – if you can complete it.
Run 3 miles total for time at start do 5 burpees at every 1/4 mile do 5 burpees 60 total burpees not enough core and abs for you Special Forces snake eaters? try this..
25 weighted sit ups (with 20 lbs or as needed) 30 toe to bar 35 russian twist (with 20 lb weight) 40 thai crunches Tips to improve your mile run time
Death by Handstand Pushups + Pull ups Set a running clock. In minute 1 do one HSPU and one pull up.
In minute 2 do two HSPU and 2 pull up. Continue until you can no longer do the number of HSPU and pull ups in that minute on the clock. Note number of HSPU and Pull ups completed in the last minute finished.
* If you cannot do HSPU, then substitute with your knees on a bench or just kip up and hold in the handstand position.
Not enough ab and core for you Special Forces warriors? Try this… 25 alternating sit ups (touch each knee) 30 mountain climbers 35 reverse crunches
Question: Do you know of a good book that has a larger list of good bodyweight exercises?
Answer: Check out the Bodyweight Cross Training WOD Bible: 220 Travel Friendly Home Workouts. You will find a ton of great bodyweight workouts in that book to keep you going for months. If you do every workout in this book — you’re a bad @ss.
Video – Death by Pull ups workout
Video – Death by Pull ups workout Check out the Wright Exercise Mounted Pull Up Bar @ Amazon.com
#6 WOD”Benoit”With 20#
weight vest, 3 rounds for time:
1 mile run 25 x Burpees 50 x Push-ups 75 x Squats
Not enough abs and core? Try adding this… 50 four count flutter kicks 40 sit-ups with weight overhead 30 leg levers 20 sitting toe touches 10 slow crunches (count slow to four and hold at top)
“Bradley” 10 rounds for time 100 meter sprint 10 pullups 100 meter sprint 10 burpees Rest 30 seconds – repeat
5k run or 1 mile run for time.
Pick a local course and try to replicate this in future workouts.
Deck of Cards Diamonds = Push ups Spades = Pull ups Hearts = Burpees Clubs = Sit ups Joker = run one mile (log and post your time)
Murph for time With 20 lb Run 1 mile 100 pullups 200 pushups 300 air squats Run 1 mile
Video – Murph workout
Questions from athletes in our gym.
Question: Coach, where can I find a special forces bodyweight training for abs?
Answer: Do the CrossFit workout Annie and you will feel the burn in your abs.
Question: What are the top 5 army exercises?
Answer: The top five army exercises you will see are pushups, sit-ups, pull ups, air squats and burpees.
Question: Where can I find out more info on the US Army Special Forces?
Answer: Check out their website here.
ABOUT THE AUTHOR
Brad McLeod knows first hand about mental toughness. After passing Hell Week and Dive Pool Comp at BUD/S, he failed a math test and was kicked out of training. A year later, he returned, graduated, and served as an operator on the Navy SEAL Teams.
Today, he is one of the most sought after mental conditioning coaches in the world. SEALgrinderPT audios and ebooks have been downloaded in 20 different countries around the globe. Check out SEALgrinderPT Coaching to help you step up and take hold of your dreams and realize your goals.
Proceeds from this website go to help raise funds for the Navy SEAL Foundation on CrowdRise.