Army Circuit Training Exercises

Fitness is paramount to being successful in the army. Recruits are expected to be able to excel in all physical tests and meet the physical demands of being a soldier. The key to this success is a training regimen aimed at increasing strength and cardiovascular capacity. The best way to increase both is through circuit training, which involves moving from one physical exercise to another in succession with each exercise working a different muscle group.

  1. Upper Body Circuit Exercises

    • The upper body is large, comprising biceps, upper and middle back, chest, and triceps. The first exercise in this circuit that targets upper middle back, biceps and forearms is the pull-up. All you need is a metal exercise bar that is elevated and allows you to pull yourself up without touching the floor. Holding the bar, first lower your body down till both arms are fully extended, then pull yourself up. Aim to complete 8 to 12 repetitions. The next exercise is the push-up, which targets chest muscles, triceps, and shoulders. Facing the ground, keep your hands shoulder length apart and your back straight, start pushing your body up and then slowly lowering it. Complete 10 to 25 repetitions.

    Core Circuit Exercises

    • The core is the most important element of the body used to stabilize both upper and lower body muscle groups. The core muscle groups include the abdominal muscles, lower back, and obliques (side abdominal muscles). First start the training by completing 15 to 20 sit-ups. Without resting, turn on to your side and perform 15 to 20 crunches (oblique crunches), by placing your arm behind your head and lifting your bent legs, trying to get the elbow to touch your knee. After completing these two sets, try the "plank", which requires you to keep your elbows shoulder length apart and pushing your chest off the floor, extend your elbows in front of you with your toes supporting your lower half. Hold this position for 15 to 20 seconds. Remember to breath regularly throughout exercises.

    Lowerbody Circuit Exercises

    • Lower body exercises target calf muscles, quadriceps (front thigh), and hamstrings (behind the thigh). The first exercise to start off with are squats and they should be done with some weights to increase the resistance. Stand with both legs shoulder length apart and bend your knees to a 90-degree angle, lowering your body. When completing this exercise with weights aim to perform 12 to 20 repetitions. This targets all the muscles in your legs. Follow this exercise with standing calf raises. For this exercise, find a ledge and keep your toes on it, keeping your heels off the ledge. Then raise yourself using your toes to elevate your body. Aim to complete 25 to 35 repetitions and remember to breath regularly to increase blood flow.