Memorial Day weekend is widely recognized as the kick-off to the Summer season. However, let’s remember that Memorial Day is our chance to say “thank you” to all the brave men and women who gave their lives for our country.
On this Memorial Day let’s honor the sacrifices of prior generations, as well as honor the sacrifices of the men and women who have served or continue to serve our country. Let’s pledge never to forget the true meaning of Memorial Day!
As we appreciate those who bravely protect our freedom and serve us all, why not honor them with a great Memorial Day workout!
As many of you know, each military branch has a set of physical requirements that service men and women need to meet in order to serve our country.
These physical requirements are built around total body fitness and 3 fundamentals of training – strength (push-ups, pull-ups, curl-ups, etc.), cardio (1-2 mile run) and agility (obstacle courses, etc.).
This military-themed circuit workout is sure to make our service men and women proud. Although it requires no equipment, it’s guaranteed to provide a high energy, total-body challenge.
Get ready to celebrate your freedom with a nice little sweat-fest!
Be sure you’re properly warmed-up before going through the workout.
Circuit #1
(Challenge your pace on this circuit using good form with a full range of motion on each exercise)
Prisoner Squats x 30 seconds
Mountain Climbers x 30 seconds
T Planks x 30 seconds
Jumping Jacks x 30 seconds
Rest 30 seconds and repeat for 2-3 total rounds
Circuit #2
(Focus more so on form and good range of motion on this circuit)
Push-Ups x 30 seconds
Bodyweight Renegade Rows x 30 seconds
Wall Sliders (Shoulder Press) x 30 seconds
Iron Cross Hold x 30 seconds
Rest 30 seconds and repeat for 2-3 total rounds
Circuit #3
(Emphasize the core area and staying strong through the middle part of the body)
Body Saw Planks x 30 seconds
Side Plank – Right x 30 seconds
Side Plank – Left x 30 seconds
Hollow Hold x 30 seconds
Rest 30 seconds and repeat for 2-3 total rounds
Bonus Finisher
If after completing the above you still have some gas left in your tank, complete 4 rounds of the following as a nice little finisher:
20 seconds of bodyweight squats
10 second hold at the bottom squat position
This 2 minute finisher will “finish off” your legs. Perform all 4 rounds with no rest, so you’ll do 20 seconds of squats, followed by a 10 second hold at the bottom position, and then immediately go into your next round!
About the writer: Ken Grall is a Certified Strength & Conditioning Specialist (CSCS) and owns and operates an Edge Fitness in Madison, Wisconsin. Learn more about Ken.