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TRAINING PROGRAM · NO EQUIPMENT

MILITARY CALISTHENICS

A 4-week program using nothing but your bodyweight, built on the basics of military physical training: volume, discipline and repetition.

4 weeks · 4 sessions per week · 30–45 minutes

THE THREE RULES

  1. 01

    Technique over numbers

    Ten clean push-ups beat thirty sloppy ones. The moment your form breaks down, end the set — even if you miss the target.

  2. 02

    Scale the exercise, not the effort

    Can't do the standard version yet? Use the easier variant and keep the same numbers. Every exercise has a lighter and a heavier version.

  3. 03

    Showing up is half the work

    A short session on a bad day beats a skipped session. Halve the volume if you must, but do not skip the day.

WHAT YOU NEED

  • — Gear: a mat or towel, a stopwatch, water. Optional: a pull-up bar or sturdy branch.
  • — Space: about two by two metres. Everything works indoors.
  • — Time: 4 sessions per week, 30–45 minutes including the warm-up.

WARM-UP · 5 MIN

  • Marching in place60 sec

    Knees to hip height, arms swinging

  • Arm circles forward and back2 × 20 sec

    Big circles, loose shoulders

  • Torso rotations30 sec

    Hips still, rotate from the trunk

  • Leg swings (per leg)2 × 20 sec

    Keep your torso upright

  • Bodyweight squats (easy)15 reps

    Feel hips and ankles open up

  • Jumping jacks45 sec

    Final step: heart rate up

COOL-DOWN · 5 MIN

  • — Chest and shoulders — arm straight against a wall, rotate away.
  • — Triceps — hand between the shoulder blades, push the elbow.
  • — Quadriceps — heel to glute, knees side by side.
  • — Hamstrings — leg straight ahead, hinge from the hip with a flat back.
  • — Hip flexors — half kneeling, push the hip gently forward.
  • — Lower back — lying down, pull the knees to the chest.

WEEK STRUCTURE

  • Monday

    Push-ups, pull-ups/rows, plank

    Upper body

  • Tuesday

    Squats, lunges, wall sit

    Lower body

  • Wednesday

    Walking or light mobility

    Rest

  • Thursday

    Sit-ups, mountain climbers, plank

    Core & conditioning

  • Friday

    Full-body circuit rounds

    Circuit

  • Weekend

    Recovery, walk, mobility

    Rest

THE CIRCUIT

  • 1Burpees10 reps
  • 2Push-ups15 reps
  • 3Air squats20 reps
  • 4Mountain climbers30 seconds
  • 5Lunges (total)20 reps
  • 6Sit-ups20 reps
  • 7Plank45 seconds

This is a general training program, not medical advice. Injury, heart or joint issues, or long inactive? Talk to a doctor or physiotherapist first. Stop on sharp pain, dizziness or lasting shortness of breath.

EXECUTION TEMPLATES

Per exercise: set-up, execution, cues, common mistakes, tempo and breathing.

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