A Circuit Training Program That Is Implemented In The U.s. Army - Any More Than That?

I had an interview with Mike Geary - a personal trainer and an official nutritionist about circuit workouts

. These kind of workouts are very effective and can take you to the next level in terms of fitness and losing weight.

I just need to warn you that this is not for rookies. You need to be in a minimum shape in order to start implementing this. Of course any workout should be combined with a healthy nutrition that supports the workouts and give your body the energy it needs.

Check out what Mike Geary told me:

"A Sergeant from the U.S. army emailed me not long ago and wrote that he was looking for new circuit training for his 30+ soldiers who are preparing for their PT testing. He needed some new circuit training ideas that would take them to a new level of fitness.

He was really troubled because he felt that his soldiers reached a certain level of fitness that needed some fresh high intensity workout exercises that would challenge them and take them to the next level.

My answer is below...Keep in mind that this workout I gave him uses bodyweight-only exercises with no weight lifting, however, it is VERY effective and for people looking for advanced fitness levels.

With that said, if you're a rookie, you can still use this by simply implementing the basic format of the workout, and just do less of whatever workouts you struggle with, or choose an easier alternate exercise that's similar.

Here is my answer to him...

"Hi S****. In order to train your soldiers more effectively and get them to the next level in their exercise trainings, the intensity will remain super high and they will use the whole body. The rest period should be short and use full-body multi-joint movements as much as possible.

I'm going to give you a great workout idea below that not only integrate abs and entire core, but the entire body as well in an intense fashion. Since I don't know what equipment you have handy, I'll give you a great workout that's bodyweight based. Here's an example to take your soldiers through:

Open with a 2-3 min warm-up of jumping jacks, light jogging or rope jumping.

Then, move through these exercises in a circuit fashion, one right after the other with only 10 seconds rest between each (repeat the circuit 3-5 times for a killer total body workout):

1. Bodyweight squats - 12 reps

2. Plyo pushups (clapping) - 10 reps

3. Walking lunges up 6 steps and back 6 steps

4. Floor mountain climbers for 30 seconds

5. Lunge jumps - 6 reps to each side

6. Lying leg thrusts (abs) on floor - 12 reps

7. Squat jumps - 8 reps

8. Side plank hold 30 seconds one side, then 30 sec opposite side|

Rest 2 min after each circuit; repeat circuit 3-5x

If that doesn't get to the next level of their fitness and ready for the next PT test, nothing will!"

by:Lior L

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