High Intense Workouts For Not Only Abdominals and Core, But The Whole Body

Today I got a question from a Sergeant who was searching advanced workouts with some work for abdominals, core, and the whole body to take his team of more than thirty soldiers to an advanced level of fitness so that they'll be ready for their PT test.

He told me that his soldiers had reached a plateau in their training and he thought that the men really needed some hard, high intense exercises to take them to the next level.

So he ask me for help, and my response is below...Please keep in mind that this workout I gave him uses bodyweight-only exercises, even so, it's VERY intense and for folks who are seeking advanced fitness levels.

With that said, please note that if you're not yet at an advanced level, you can still use this by just applying the basic format of the workout, and simply do less of whatever exercises you struggle with, or choose an easier alternate exercise that's similar.

Here goes...

"Hi J****. To take your soldiers to the advanced level in their workouts, what we need to do is to keep the intensity extremely high and use the whole body. And we will make the rest periods short, and use full-body multijoint movements as much as possible.

I'll give you a killer workout plan below that not only incorporates abdominals and core, but the whole body as well in an intense fashion. Not sure what (if any) equip you have available, so I will give you a great workout that's bodyweight based. Here's an example to take your soldiers through:

Begin with a two to three min warmup of light jogging, jumping jacks, or jump rope.

Then, move through these exercises in circuit mode, one right after the other with only 10 seconds rest between each (repeat the circuit three to five 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

The rest time will be two minutes after each circuit; repeat the circuit three to five times.

This can absolutely get your soldiers through the plateau, and take them to an advanced level, then be ready for their next PT testing. If it doesn't work, nothing will!

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