Navy Monday: Burn Energy with This 1,000-rep, Tools-Free Exercise

When was the final time you counted to a thousand?

That is the rhetorical query requested by former U.S. Marine Aaron Marks in introducing his newest exercise — a full-body circuit consisting of 1,000 complete reps. This routine is for anybody who lacks health club tools however wishes higher conditioning, fats loss, and general grit.

You recognize who the exercise is just not for? The faint of coronary heart.

Featured coach: Aaron Marks is a Marine Corps veteran who served 4 years as a machine gunner with 2nd BN, eighth Marines in Camp Lejeune, NC. Now dwelling in Portland, OR, he’s additionally a programming adviser and athlete for Onerous to Kill Health and a full-time member of the Bravo Sierra workforce.

Tools wanted: “NBB” (nothing however body weight)

Time dedication: Block off an hour (give or take) for this exercise, relying in your health stage.

Exercise overview: Marks’ circuit is fairly straight-forward — a set of seven workout routines that can work you head to toe, 4 rounds of 225 reps mixed, and 1,000 complete reps by the top of the exercise.

Break up the reps nonetheless you need (or want) to. In every spherical, you may both do all reps for an train earlier than shifting onto the following, or commute between workout routines. For instance, chances are you’ll wish to break up the 40 reps of burpees with some Supermans or mendacity leg raises combined in.

“This exercise might be as enjoyable as it’s tough. Whether or not you’re coaching with a buddy or in a bunch, or aiming to beat your finest time, something goes with a exercise like this. Are you able to add tools? Completely, however achieve this at your individual threat. For instance, I carried out the air squats with a 60-pound Go Ruck Sandbag, and Spherical 2 was so much tougher than I anticipated.

Don’t say I didn’t warn you!”

Aaron Marks’ ‘Onerous to Kill’ 1,000-Rep, Whole-Physique Circuit

Courtesy of Bravo Sierra

Warmup: Do 5 to 10 minutes of sunshine cardio, adopted by full-body dynamic stretching, earlier than finishing the under routine.

“One factor I love to do earlier than a exercise is to heat up with a really mild jog to get my blood flowing and physique warmed up,” says Marks. “I’ll often run to 1-2 songs, so roughly 4-6 minutes. So, decide two songs to get your thoughts proper, and begin jogging. One other nice different is shadow boxing (for all you fighters on the market).

“Warming up correctly is extraordinarily necessary on your exercise. Along with stopping sudden accidents, a very good warmup will actually enable you to activate your muscular tissues to get essentially the most out of your exercise. A stable 5-10-minute warmup adjustments all the pieces.”

The exercise: Full 4 rounds of the next workout routines

Diamond Pushup – 25 reps
Air Squat – 40 reps
Mountain Climber – 60 reps
Superman – 35 reps
Burpee – 40 reps
Cannonball Situps – 30 reps
Mendacity Leg Elevate – 20 reps

Relaxation durations: “Whereas this exercise is just not for time (although it may be), solely relaxation so long as you must between rounds,” says Marks. Most individuals can even have to take relaxation throughout rounds and workout routines, particularly on strikes like burpees and diamond push-ups. Relaxation as wanted to finish all reps.

Disclaimer: As the #1,000 suggests, it is a high-volume, extremely difficult exercise. Don’t try it as written until you’re in pretty good condition. For those who’re not sure, do 1-2 rounds of the circuit as a substitute of 4. You’ll fall effectively in need of 1,000 reps doing this, however it is going to nonetheless present a adequate exercise.

Train Notes

Diamond pushup – This can be a triceps-focused pushup along with your index fingers and thumbs touching to type a diamond form.
Air squats – Carry out these rapidly in case you like, however make sure that your thighs are reaching parallel with the bottom on each rep.
Mountain climber – Be happy to make these “one-count” mountain climbers, the place each “right-left” is 2 reps. Get by means of these as rapidly as attainable.
Superman – Sluggish this motion down a bit, ensuring you’re feeling the glutes contracting on each rep. Use Supermans as a brief break on your lungs – you’ll want it for the following train…
Burpee – Contact your chest to the bottom and bounce on the high of each rep. Forty reps per spherical might be powerful; relaxation as wanted and simply get them completed.
Cannonball Situp – This train is just like a V-up (mendacity faceup, beginning along with your legs prolonged and arms overhead), besides as a substitute of touching your fingers and toes collectively, elevate your legs and torso off the bottom in order that they meet within the center along with your knees bent. The highest of every rep ought to appear like a “cannonball” you’d do at a swimming pool.
Mendacity Leg Elevate – Mendacity faceup on the ground along with your legs prolonged and arms on the ground at your sides for stability, elevate your legs (maintaining them straight all through) to perpendicular with the ground, then decrease again down.

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