The Military Calisthenics Program, on Paper
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Military Calisthenics — Full Workout
The baseline circuit: push, pull, legs, and core in one round, repeated four times with short rest. This is the template most military PT-style calisthenics sessions are built from.
4 rounds — rest 60–90s between full rounds.
| # | Movement | Target | Rest |
|---|---|---|---|
| 1 | Push-Ups | 15 reps | 20s |
| 2 | Inverted Rows / Pull-Ups | 12 reps | 20s |
| 3 | Bodyweight Squats | 20 reps | 20s |
| 4 | Plank Hold | 40s | 20s |
| 5 | Mountain Climbers | 30s | 30s |
Form notes:
- Push-Ups: Hands under shoulders, body in one straight line, chest to floor.
- Inverted Rows / Pull-Ups: Under a bar or table edge, pull chest to the bar, squeeze shoulder blades.
- Bodyweight Squats: Feet shoulder-width, sit hips back and down, drive through heels.
- Plank Hold: Forearms down, straight line from head to heels, brace the core.
- Mountain Climbers: Hands under shoulders, drive knees to chest quickly, keep hips low.
militarycalisthenics.co — train smart, consult a doctor before starting any new program.
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