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You don’t have to spend hours in a gym to get jacked. You should know that by now.
Hell, you don’t even have to step foot in a gym. You can work out just about anywhere, anytime, and all you need is your bodyweight a proven routine to follow.
This zero-gear military workout created by Men’s Health will get you pumped in no time at all.
The first two exercises will help with mobility.
2 Rounds | 15 Reps | Rest 15 Seconds Between Each Exercise
Exercise 1: 135-Degree Wall Slide
Exercise 2:90-Degree External Rotations
The next two exercises are for strength training.
3 Rounds | 15-30 Reps Each | Rest 15 Seconds Between Each Exercise
Exercise 3: Bent-Over Lateral Raise to Front Raise
Exercise 4: Plank Speed Rows
The final two moves are all about breaking personal records.
10 Rounds | Start With 10 Reps Then Go Down 1 Rep Each Round | Rest 15 Seconds Between Each Exercise
Exercise 5: Seal Pushup
Exercise 6: Aquamans
For a demonstration of each exercise, consult the helpful photos on Men’s Health.
Time yourself doing the final circuit.
If it takes you 5 minutes or more you’re still in basic training. Falling anywhere between 4 to 5 minutes means you’re moving up in the ranks.
Anything under 4 minutes means you’re ready for war.
Not real war. Beach wars. Volleyball and fun stuff.
Calm down, soldier.
[via Men’s Health]
MORE WORKOUT IDEAS
– Saquon Barkley’s ‘Quad Squad’ Routine Will Give You Legs Like An NFL Running Back In No Time
– Celebrity Trainer Don Saladino Shares The Exercises That Will Get You Ripped Just Like The ‘Superheroes’ He Trains
– Make Your Triceps The Size Of Softballs With This Weighted Close Grip Pushup
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Chris Illuminati is a 5-time published author and recovering a**hole who writes about success, fitness, parenting and occasionally pro wrestling. Reach out to him on Instagram & Twitter.