Install the app
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.


Military Monday: Try Crushing This Minimal-Equipment Circuit Workout

EG News

Iron Killer
Jacked Immortal
EG Freak
Mutated
Fully Loaded
EG Cash
140,795
Looking for an adaptive full-body workout to add to your repertoire? Look no further, my friend.

This top-to-bottom circuit will engage each major muscle group while allowing you the flexibility to choose your weights, your equipment, and your intensity. Very little equipment? No problem! Just use anything that has a little bit of weight or resistance to it (like bands). Got a fully stocked gym at home with everything you could ever dream of? Then load up those bars and grab those kettlebells. Get sweating with this total-body crusher, the latest in the Military Monday series featuring a military athlete from product development company Bravo Sierra.

Featured Trainer: Libby Fleming [SSgt, USAF] is an Aerial Gunner/Special Missions Aviator on AC-130 Gunships out of Hurlburt Field, FL. She is an ACE-certified personal trainer and is studying nutrition and dietetics to better serve her clients.

Workout Overview​


When you’re in a pinch for equipment availability, aren’t sure whether to train upper, lower, or core, or simply don’t know what you should train in the gym today, this workout is for you. This three-circuit workout will engage and challenge every major muscle group. The intention is that each muscle group is challenged continuously providing an intense workout whether you have access to a weight room or not.

As with most moderate to high-intensity circuit training, what you put into it is what you’ll get out. Don’t take each movement for granted and really focus on power and performance. Think about that mind-muscle connection while making your way through each of these moves. Stay on task, on target, and CRUSH IT!

Staff Sergeant Libby Fleming’s Full-Body Circuit Crusher​


Perform the following circuits:

Circuit 1​

  • Banded Jump Squat – 20 reps
  • Forward Lunge – 8 reps (each leg)
  • Kneeling Front Raise w/plate – 12 reps

Circuit 2​

  • Pushup – 15 Reps (or AMRAP)
  • Overhead Squat – 12 reps
    • Mountain Climber (2x each leg) into Sprawl – 10 reps

Circuit 3​

  • Standing Banded Paloff Press to Overhead – 10 reps (each side)
  • Lying Toe Taps – 20 reps
  • Weighted Dead Bug* – 12 reps

[Repeat each circuit 3 times, resting 2 minutes between each repetition before moving to next circuit.]

*Ensure you are intentionally pressing your low back into the floor. Failure to do so may put you at risk for injury.


Marine Corp bet Aaron Marks wearing a Bravo Sierra shirt

Workout Routines

Military Monday: Become 'Hard to Kill' w...


Ramp up leg day with the latest in an M&F series of weekly military workouts.

Read article

Continue reading...
 

Create an account or login to comment

You must be a member in order to leave a comment

Create account

Create an account on our community. It's easy!

Log in

Already have an account? Log in here.

Similar threads

Finding time for your training can feel challenging, especially when life gets on top of you. We’ve all been there—when your energy drains away...
Replies
0
Views
45
You can do many satisfying things in the gym, but few can match arm day especially when you add these triceps exercises into your routine. We’re...
Replies
0
Views
124
Imagine this scenario: You are all set for your Monday workout, eagerly anticipating it since the weekend. The pre-workout went down smoothly...
Replies
0
Views
77

Latest threads

Back
Top