The Top 10 Fitness Exercises for Military Soldiers

Begin your military exercise routine 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.

Army cardio workouts will be essential in your training, but they are also 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.

This is an essential workout for any military personnel. Squats build your lower body strength. You can 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.

Your daily military workout should also include agility training. 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.

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.

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.

No equipment? No problem! Get back to the basics of soldier fitness 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.

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.

In military fitness and your everyday workouts, a strong core is important for 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.

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.