The Military Calisthenics Workout
Pick a level, hit start, and follow the on-screen timer through every round. Works on your phone if you're training in a garage, park, or barracks — no app download needed.
- 1.Jumping Jacks30s · 20s rest
- 2.Push-Ups40s · about 10 reps · 20s rest
- 3.Prone Row40s · about 8 reps · 20s rest
- 4.Bodyweight Squats40s · about 15 reps · 20s rest
- 5.Alternating Lunges40s · about 10 reps · 20s rest
- 6.Plank Hold30s · 20s rest
Every move is timed and the workout runs itself, so you never need to touch the screen. The rep numbers are a goal, not a rule: go at your own pace, and slow is fine.
Full arm and leg extension, land soft, steady rhythm.
Too hard? Step out to the side instead of jumping.
Every movement, explained
Push-Ups
Hands under shoulders, body in one straight line, chest to floor.
Bodyweight Squats
Feet shoulder-width, sit hips back and down, drive through heels.
Alternating Lunges
Step forward, back knee grazes floor, drive back up through front heel.
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.
Burpees
Squat, hands down, kick back to plank, push-up, jump feet in, jump up.
Inverted Rows / Pull-Ups
Under a bar or table edge, pull chest to the bar, squeeze shoulder blades.
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.
Sit-Ups
Feet anchored, curl chest to knees, control the descent.
High Knees
Drive knees to hip height, quick feet, pump the arms.
Jump Squats
Squat down, explode straight up, land soft with bent knees.
Flutter Kicks
Lower back pressed down, small fast alternating leg kicks.
Bear Crawl
Hands and toes, knees hovering, crawl forward keeping hips level.
Tricep Dips
Hands on the edge of a sturdy chair behind you, lower until elbows hit ~90°, press up.
Jumping Jacks
Full arm and leg extension, land soft, steady rhythm.
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.
Knee Push-Ups
Knees down, straight line from knees to head, lower your chest to the floor and press back up.
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.
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.
Calf Raises
Feet hip-width, rise onto the balls of your feet as high as you can, pause, then lower slowly.
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.
Russian Twists
Sit with knees bent, lean back slightly with a straight back, and turn your hands from one hip to the other.
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.
Side Plank
On one forearm with the elbow under your shoulder, lift your hips so your body makes a straight line. Switch sides halfway.
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.
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.
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.
Decline Push-Ups
Feet on a step or chair, hands on the floor, body in a straight line. Lower your chest, then press back up.
Archer Push-Ups
Hands set wide. Bend one arm to lower your chest toward that hand while the other arm stays straight, then press up and switch.
Fist Push-Ups
Make fists and press through the knuckles. Keep a straight line from head to heels as you lower and press up.
Incline Push-Ups
Hands on a bench or step, body in a straight line. Lower your chest toward the step, then press back up.
Wall Push-Ups
Stand facing a wall, hands on it at shoulder height. Bend your elbows to bring your chest toward the wall, then press back.
Bulgarian Split Squats
Back foot on a chair or bench. Lower the front knee until it bends to about 90°, then drive through the front heel. Switch legs halfway.
Assisted Pistol Squats
Hold a door frame or pole. Stand on one leg, sit down as low as you can, and use your hand to help you stand back up. Switch legs halfway.
Single-Leg Glute Bridge
On your back, one foot flat and the other leg straight. Lift your hips until your body lines up from knee to shoulder, then lower. Switch legs halfway.
Wall Sit
Back flat on a wall, thighs about level, knees over ankles. Hold still.
Step Jacks
Step one foot out to the side as your arms go up, then step it back in. Alternate sides. No jump.
Hanging Leg Raises
Hang from a bar. Raise your legs in front of you, then lower with control.
Windshield Wipers
Hang from a bar with your legs raised. Rotate them from one side to the other.
Wall Handstand
Kick up with your heels resting on a wall. Hold a straight line from your wrists to your hips.
Video demos and easier versions of every move are in the exercise library.
Four programs, one structure
Same movement patterns throughout — the difference is volume, rest, and pace.
3 rounds
Lower volume, longer rest, same movement patterns as the standard program. Built to teach the exercises with good form before adding rounds or reps.
4 rounds
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
Same underlying military-style circuit, scaled with regression options noted per exercise. Strength standards differ by individual, not by gender — use the scaling cues to find your working rep range, then build from there.
5 rounds
Higher volume and explosive variations. Only move here once the standard program feels comfortable at 4 clean rounds.
Short on time, or training for a specific test?
- 10/15/20-minute workout generator — randomized, sized to your window.
- EMOM timer — every-minute-on-the-minute format.
- Navy SEAL circuit — push-ups, pull-ups, sit-ups PST-style.
- Army AFT prep — hand-release push-ups and the plank.
- Push-up & pull-up progressions — level up specific movements.
- Training log — track every session over time.
Want it on paper too?
Grab the free, printable PDF version of the standard program.