Military Calisthenics Exercises

Push-Ups

Hands under shoulders, body in one straight line, chest to floor.

Easier: Drop to knees or elevate hands on a step to reduce load.

Used in: Beginner Circuit, Full Workout, Advanced Circuit, Navy SEAL Circuit, 30-Day Challenge

Tricep Dips

Hands on the edge of a sturdy chair behind you, lower until elbows hit ~90°, press up.

Easier: Bend knees more and keep feet close to the chair.

Needs: a chair, step or bench

Hand-Release Push-Ups

Lower all the way down, lift both hands off the floor briefly, then press back up — the Army Fitness Test standard, removes any bounce out of the bottom.

Easier: Do the release from knees instead of full plank.

Used in: Army AFT Prep

Knee Push-Ups

Knees down, straight line from knees to head, lower your chest to the floor and press back up.

Easier: Do them against a wall or with hands on a bench.

Used in: Women's Program

Plank to Push-Up

From a forearm plank, press up onto one hand, then the other, into a high plank. Lower back down one arm at a time and switch the lead arm.

Easier: Do it with your knees on the floor.

Used in: 30-Day Challenge

Pike Push-Ups

Hips high in an upside-down V. Bend your elbows to lower the top of your head toward the floor between your hands, then press back up.

Easier: Do regular push-ups instead.

Used in: 30-Day Challenge

Inverted Rows / Pull-Ups

Under a bar or table edge, pull chest to the bar, squeeze shoulder blades.

Easier: Raise the bar height or bend knees more to reduce load.

Needs: a sturdy table edge, desk or bar

Used in: Navy SEAL Circuit

Prone Row

Face down, arms out wide, lift your chest an inch off the floor and pull your elbows back toward your ribs, squeezing the shoulder blades together.

Easier: Leave your chest on the floor and move only the arms if lifting it strains your lower back.

Used in: Beginner Circuit, Full Workout, Women's Program, Advanced Circuit, 30-Day Challenge

Bodyweight Squats

Feet shoulder-width, sit hips back and down, drive through heels.

Easier: Reduce depth or hold a wall/chair for balance.

Used in: Beginner Circuit, Full Workout, Women's Program, Army AFT Prep, 30-Day Challenge

Alternating Lunges

Step forward, back knee grazes floor, drive back up through front heel.

Easier: Use a shorter step and hold onto a wall for balance.

Used in: Beginner Circuit

Jump Squats

Squat down, explode straight up, land soft with bent knees.

Easier: Remove the jump — just an explosive-tempo squat.

Used in: Advanced Circuit

Reverse Lunges

Step one foot back and lower until both knees bend to about 90°, then push through the front heel to stand. Alternate legs.

Easier: Take a shorter step and hold a wall for balance.

Used in: 30-Day Challenge

Calf Raises

Feet hip-width, rise onto the balls of your feet as high as you can, pause, then lower slowly.

Easier: Hold a wall or chair for balance.

Used in: 30-Day Challenge

Glute Bridge

On your back, knees bent and feet flat. Squeeze your glutes and lift your hips until knees, hips and shoulders line up, then lower slowly.

Easier: Make the lift smaller.

Used in: 30-Day Challenge

Plank Hold

Forearms down, straight line from head to heels, brace the core.

Easier: Drop to knees to shorten the lever arm.

Used in: Beginner Circuit, Full Workout, Navy SEAL Circuit, Army AFT Prep, 30-Day Challenge

Sit-Ups

Feet anchored, curl chest to knees, control the descent.

Easier: Do crunches instead of a full sit-up.

Used in: Women's Program, Navy SEAL Circuit

Flutter Kicks

Lower back pressed down, small fast alternating leg kicks.

Easier: Bend the knees slightly to reduce lower-back strain.

Used in: Advanced Circuit

Bear Crawl

Hands and toes, knees hovering, crawl forward keeping hips level.

Easier: Crawl in place instead of covering distance.

Used in: Advanced Circuit, 30-Day Challenge

Dead Bug

On your back, arms up and knees over hips. Lower the opposite arm and leg toward the floor with your lower back pressed down, return, and switch.

Easier: Move only the legs, and keep the knees bent as you lower them.

Used in: 30-Day Challenge

Russian Twists

Sit with knees bent, lean back slightly with a straight back, and turn your hands from one hip to the other.

Easier: Keep your heels on the floor.

Used in: 30-Day Challenge

Bird Dog

On hands and knees, reach one arm forward and the opposite leg back until both are level with your body, hold a beat, return, and switch.

Easier: Lift only the leg, or only the arm.

Used in: 30-Day Challenge

Side Plank

On one forearm with the elbow under your shoulder, lift your hips so your body makes a straight line. Switch sides halfway.

Easier: Bend your knees and keep the bottom knee on the floor.

Used in: 30-Day Challenge

Mountain Climbers

Hands under shoulders, drive knees to chest quickly, keep hips low.

Easier: Slow the tempo or step instead of driving knees.

Used in: Full Workout, Navy SEAL Circuit, Army AFT Prep, 30-Day Challenge

Burpees

Squat, hands down, kick back to plank, push-up, jump feet in, jump up.

Easier: Step back instead of jumping and skip the push-up.

Used in: Advanced Circuit, Navy SEAL Circuit, 30-Day Challenge

High Knees

Drive knees to hip height, quick feet, pump the arms.

Easier: March in place instead of running.

Used in: Women's Program, Army AFT Prep, 30-Day Challenge

Jumping Jacks

Full arm and leg extension, land soft, steady rhythm.

Easier: Step out to the side instead of jumping.

Used in: Beginner Circuit, 30-Day Challenge

Skater Steps

Step wide to one side and sweep the other leg behind you, then step back across. Stay low and keep a steady rhythm.

Easier: Take smaller steps and stand taller.

Used in: 30-Day Challenge