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The Top 10 Fitness Exercises for Military Soldiers

The Top 10 Fitness Exercises for Military Soldiers

The Top 10 Fitness Exercises for Military Soldiers

When you’re a soldier, being in shape isn’t a choice - it’s a requirement. You need to be someone your unit can depend on - it’s a matter of life or death. That’s why soldiers, in addition to police officers and firefighters, are considered tactical athletes. When your job puts lives on the line, you need to be fit.

Choose your perfect TheraBand resistance band and then be prepared for action with these top exercises for military soldiers!

1. Core Stablization Quadruped










quadruped

Begin your workout with a core exercise that works your arms and legs. You can use the same CLX resistance band for this exercise and many others on this list.

What you’ll need: TheraBand CLX Resistance Band

  1. Place one loop around each of your feet with one loop between them.
  2. Place your hands into the end loops of the resistance band.
  3. Get into position on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips.
  4. Lift and fully extend one leg while simultaneously lifting and extending the opposite arm.
  5. Hold, then slowly return and repeat on the opposite side.
  6. Keep your head and neck in a neutral position throughout the entire exercise.

2. Running







running

Running is a great way to boost your cardiovascular health. Try this four mile workout to improve your speed for ruck marches.

What you’ll need: TheraBand Foot Roller(optional)

  1. Start by jogging for one mile.
  2. Next, do three sets of sprinting for ¼ mile and jogging for ¼ mile.
  3. Then, move on to six sets of sprinting for ⅛ mile and jogging for ⅛ mile.
  4. You may need to walk during the jogging portions at first, but try not to do so
  5. After your run, relieve foot pain by using a foot roller to massage your feet.

3. CLX Front Squat

front squat

Squats build your lower body strength. Amp up your next set by adding a resistance band so you’re ready to lift heavy equipment or injured soldiers

What you’ll need: TheraBand CLX Resistance Band

  1. Place one foot in each end loop of the CLX band, hip-width apart.
  2. Place one arm through each center loop, with one seal in between, so the band is just above your elbows.
  3. Fold your arms over at shoulder-height.
  4. Squat down until your thighs are parallel to the floor.
  5. Stand up and repeat.

4. CLX Lateral Lunge


Lateral Lunge

Side lunges prepare you for quick movements and changes in direction, essential during combat.

What you’ll need: TheraBand CLX Resistance Band

  1. Secure your band to an anchor point at waist height.
  2. Slip the middle of the band around your waist.
  3. Start with your feet hip-width apart.
  4. Step out away from the anchor point performing a side lunge, keeping your back straight.
  5. Hold, return to your starting position, and repeat.

5. CLX Bicep Curls


Bicep Curls

Resistance bands are easy to pack whether you’re moving to a new base or simply looking to exercise on the go. Accomplish many of the same exercises you’d use dumbbells for and save space.

What you’ll need: TheraBand CLX Resistance Band

  1. Stand on the middle of the band with your feet hip-width apart.
  2. Hold one end loop in each hand and your arms extended.
  3. Raise your hands to your shoulders, hold, then return.
  4. Increase the resistance by moving your hands down one loop.

6. Exercise Ball Bridge Knee Extension





Exercise Ball Bridge Knee Extension

Want to strengthen your back, hips, core, and knees? These are all body parts you’ll exercise when performing a bridge extension.

What you’ll need: TheraBand Exercise Ball

  1. Lay on the ball with your feet flat on the floor and your hands on your hips, in a bridge position.
  2. Slowly lift one leg upward, with your leg extended.
  3. Hold this position and don’t let your hips drop.
  4. Return to your starting position and repeat with the opposite leg.

7. Push-Ups





push-ups

No equipment? No problem! Get back to basics with classic push-ups. Want to amp them up? Just add a CLX resistance band.

What you’ll need: No equipment needed. But you could add a CLX Resistance Band

  1. Place one hand in each end loop with the band running across your upper back.
  2. Perform a push-up, from a plank position, lower your torso until your elbows are bent just above ninety-five degrees.
  3. Return to your starting position and repeat.

8. Swimming




swimming

Swimming is a great low-impact cardio exercise. For a more strenuous workout, wear swim weights to increase the effort your arms and legs expend to propel you through the water.

What you’ll need: No equipment needed. But you could add a Swim Ankle and Wrist Weights

  1. Place the weights around your ankles and/or wrists.
  2. Swim laps using a forward crawl stroke.
  3. You can also wear the weights during water-running or a water aerobics class.

9. Exercise Ball Abdominal Curl Up






Exercise Ball Abdominal Curl Up

A strong core is important when running and lifting. Shake up your normal sit-up or crunches routine by adding an exercise ball.

What you’ll need: No equipment needed. But you could add a TheraBand Exercise Ball

  1. Lay flat on your back and place your feet and calves on top of the ball and your knees bent at ninety degrees.
  2. Cross your arms over your chest and perform a crunch, lifting your shoulder blades off the floor.
  3. Hold then return, keeping the ball in place.
  4. Place your hands behind your head for an added challenge.

10. CLX Toe Raises

CLX Toe Raises

Jump higher and climb over walls with ease by strengthening your calves. This one simple exercise also improves your balance.

What you’ll need: No equipment needed. But you could add a TheraBand CLX Resistance Band

  1. Start by standing on the middle of the resistance band.
  2. Hold one end loop in each hand with your arms extended.
  3. Roll up onto your toes, hold, then return to your starting position.
  4. Make sure to keep tension in the band during the entire exercise.

Follow these exercises to improve your cardiovascular health and muscle strength. If exercising leaves you with aching muscles, be prepared. Use Biofreeze to cool away the pain.

Getting ready for the APFT or looking to learn about the new APCT (army physical combat test)? Find out more! Stay fit so you can protect yourself and your fellow soldiers.

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.