When you're a soldier, being in good shape isn't a choice, it's an obligation. You must be someone your unit can rely on - it's a matter of life and death.
This is why soldiers, along with police and firefighters, are considered tactical athletes. When your job puts lives at risk, you need to be fit.
To learn more about military preparation, click here.
Here is a series of 10 exercises to perform, to prepare you like a soldier.
1. Trunk stabilizer quadruped
Start 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.
Place a loop around each of your feet and a loop between them.
Place your hands in the end loops of the resistance band.
Get into a position on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
Raise and fully extend one leg while simultaneously raising and extending the opposite arm.
Hold the position, then slowly come back and repeat the exercise on the opposite side.
Keep your head and neck in a neutral position throughout the exercise.
2. Running
Running is a great way to boost your cardiovascular health. Try this four-mile workout to improve your speed for ruck walks.
Start with a one-mile jog.
Then do three sets of ¼ mile sprints and ¼ mile jogs.
Then move on to six sets of ⅛ mile sprints and ⅛ mile jogs.
You may need to walk during jogging portions at first, but try not to.
After your run, relieve foot pain by using a roller to massage your feet.
3. CLX Front Squat
Squats build lower body strength. Amp up your next set by adding a resistance band so you're ready to lift heavy equipment or injured soldiers.
Place one foot in each loop of the CLX Band, hip-width apart.
Place one arm in each center loop, with a joint in between, so the band is just above your elbows.
Fold your arms back to shoulder height.
Squat down until your thighs are parallel to the floor.
Stand up and repeat.
4. CLX Side Slit
Side lunges prepare you for the quick movements and changes of direction essential during combat.
Attach your band to an anchor point at waist height.
Wrap the middle of the band around your waist.
Start with your feet hip-width apart.
Step away from the anchor point by performing a side lunge, keeping your back straight.
Hold the position, return to the starting position and repeat.
5. CLX Biceps Curl
Resistance bands are easy to pack, whether you're moving to a new base or just looking to exercise on the go. They allow you to perform the same exercises as dumbbells while saving space.
Stand in the middle of the band with your feet hip-width apart.
Hold an end loop in each hand and your arms are extended.
Raise your hands to the shoulders, hold them, then return.
Increase the resistance by moving your hands down a loop.
6. Exercise Ball Bridge Knee Extension
Want to strengthen your back, hips, core and knees? These are all the body parts you will exercise while performing a bridge extension.
Lie on the ball with your feet flat on the floor and your hands on your hips in a bridge position.
Slowly raise one leg straight up, keeping the leg straight.
Hold this position and don't let your hips drop.
Return to your starting position and repeat the exercise with the opposite leg.
7. Push Ups
No equipment? No problem ! Get back to basics with classic push-ups. Want to amplify them? Just add a CLX resistance band.
What you'll need: No equipment required.
Place one hand through each loop, with the band running across the top of the back.
Do a push-up, from the plank position, lower your torso until your elbows are bent just over ninety-five degrees.
Return to your starting position and repeat.
8. Swimming
Swimming is an excellent low-impact cardio exercise. For a more intense workout, wear swim weights to increase the effort your arms and legs have to put in to propel you through the water.
What you'll need: No equipment required.
Place the weights around your ankles and/or wrists.
Swim laps using the front crawl technique.
You can also wear the weights while water running or in a water aerobics class.
9. Abdominal curls with an exercise ball
A strong core is important for running and lifting weights. Change up your usual routine of sit-ups or crunches by adding an exercise ball.
What you need: No equipment required.
Lie on your back, place your feet and calves on the ball, and bend your knees 90 degrees.
Cross your arms over your chest and do a crunch, lifting your shoulder blades off the floor.
Hold then return keeping the ball in place.
Place your hands behind your head for an added challenge.
10. CLX Toe Lifts
Jump higher and cross walls with ease by strengthening your calves. This simple exercise also improves your balance.
What you'll need: No equipment required.
Start by standing in the middle of the resistance band.
Hold one end loop in each hand with arms extended.
Get back on your toes, hold on, then return to your starting position.
Be sure to maintain band tension throughout the exercise.
Follow these exercises to improve your cardiovascular health and muscle strength. If exercise leaves you with sore muscles, be prepared. Use Biofreeze to calm the pain.