vill LEELA THR SU LHMILITARY Day1 | Recruit Levell 3 sets Level ll Ssets Level Ill 7 sets © 5 darebae. com up to 2 minutes rest between sets T min high knees - or one lap around a field in the beginning of every set 20 up and down planksMILITARY Day 2 | Endurance Levell sets | 30 seconds each Levelll 4sets | 40 seconds each Level lll Ssets| 60 seconds each © AUaTaDED. com up to 2 minutes rest between sets 30 seconds squat hops on the spot before every exercise push-up hold ( id je ~~ a o 4 single leg squat hold one arm plank hold one arm side plank hold 1/2 time each leg 1/2 time each arm 1/2 time each armMILITARY Day 3 | Equalizer Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets 20 push-ups Sclose grip push-ups 5 wide grip push-ups 20 back extensions 20-count hold 20 upward dog stretches 20 raised leg push-ups Spowerpush-ups Slapping push-upsMILITARY Day 4 | Full Circuit 20 seconds each - warmup set! 30 seconds each exercise set2 40 seconds each exercise set3 60 seconds each exercise 3 sets all levels | no rest between sets 30 seconds light jog or march on the spot after each exer for recovery (active rest )MILITARY Day 5 | Power Circuit Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets 5 push-ups 10-count push-up hold 40 side-to- nets backfists f A \ s 5 push-ups 10-Count push-up hold 5 push-ups 10-count push-up hold 40 squat + hooksMILITARY Day 6 | Cardio & Core Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets Amin high knees 20 hundreds 20 hip rollsMILITARY Day 7 | Power Circuit Levell 3 sets Level ll Ssets Level Ill 7 sets © 5 darebae. com up to 2 minutes rest between sets 40 lunges - or walking lunges in the beginning of every set 20 push-ups 20 slow climbers 20-count plank hold 20 squats 20 squat hops 20-count squat holdMILITARY Day 8 | Cardio HIIT Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets wr @ [clapping push-up every 10 seconds (ch ‘ty L wa 30sec jumping jacks 30sec climber taps 30sec jumpingjacks 30sec plank jacksMILITARY Day 9 | The Crawler Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets 10 army craw! iieriow tucks 10 army crawl 10-count plank hold 10 army craw! 10-count side plank 10 amy craw! 10 jump knee tucks 10 army craw! open area friendly - crawl from point A to point B— yj MILITARY ney nee PL Wistar A : Levell 3 sets | 3 minutes i al Level ll 4 sets | 4 minutes "a Level Ill 5 sets | 5 minutes © darebee.com 2 minutes rest between sets Set a timer and do high knees (or run). Count to 10 or set intervals for 10 seconds. Every 10 seconds jump to the side (any direction) as fast as you can and do a basic burpee. Continue non-stop until the time for your level is up. every 10 seconds Non-stop high knees one basic burpeeMILITARY mu cme, «(Dy Il | Power Circuit z : Levell 3 sets 4 al Z Level ll 5 sets oa Level Ill 7 sets © darebee.com 2 minutes rest between sets 20 walking lunges AD calf raises 20-count calf raise holdMILITARY Day 12 | Conditioning Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets 10 jump knee-tucks mitt Amin hop on the spot 20 hop + deep squat 10 jump knee-tucks it &MILITARY Day 13 | Flexibility Levell sets | 30 seconds each Levelll 4sets | 40 seconds each Level lll Ssets| 60 seconds each oO AUaTaDED. com up fo 2 minutes rest between sets “<) CH) 3 minutes march steps non-stop Ve warmup (repeat once) back stretch butterfly stretch press the floor with your hands as hard as you can back stretch #2 prawn extension bow holdMILITARY Day 14 | Combat Levell 5 sets Level ll 7 sets Level Ill 10 sets fl a " 5 minutes shadow boxing free-style; jab + cross, jab + jab + cross, jab + cross + hook, multiple hooks, jab + cross + uppercut, jab + cross + jab + cross active rest between sets 30 knee-to-elbow crunches 30 push-upsMILITARY Day 15 | Obstacle Run Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets {min high knees (orrun + jumptotheleft + + + Amin highknees(orrun) + basicburpee + unvneaes open area friendly - crawl from point A to point BMILITARY Day 16 | Primal Levell sets | 30 seconds each Levelll 4sets | 40 seconds each Level lll Ssets| 60 seconds each © AUaTaDED. com up to 2 minutes rest between sets 30 seconds bear crawl before every set Open area friendly - hop from point A to point B p k Ka S ape reach side-to-side hops squat hops on the spot dead bugs L sit-upsMILITARY Day 17 | Full Circuit 20 seconds each - warmup set! 20 seconds each exercise set2 30 seconds each exercise set3 40 seconds each exercise 3 sets all levels | no rest between sets 30 seconds , side-to-side hops after each exercise for recovery (active rest)MILITARY Day 18 | Power Circuit Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets 20-count push-up hold + Imin speed bag punches 20-Count push-up hold 20 climbers 20-count push-up hold = Imin knife hand strikesMILITARY Day 19 | Power Circuit Levell 3 sets Level ll Ssets Level Ill 7 sets © 5 darebae. com upto 2 4 hgtween sets sh T min high knees - or one lap aroundthefield = \y 7 ' in the beginning of every set “u f BE 20-count L-sit 20 squats 20 jump squats 20 push-ups 20 shoulder taps 20-count plank holdMILITARY Day 20 | Trials Time yourself. Complete everything as quickly as you can. Pass the bar for extra credit. 10 minutes high knees target ©) non-stop 2 minutes push-ups 2 minutes sit-ups minimum 50 minimum 50 target ©) 80-100 target ©) 80-100MILITARY Day 21 | Power Circuit Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets 20 side squat hops 5 clapping push-ups 20 lunges 5 clapping push-ups 20 squat hops 20 bear craw! 5 clapping push-upsMILITARY cess «(ay 22 | 8-Count 4 = Levell repeat 30 times i al Level ll repeat 40 times Level Ill repeat 50 times © darebee.com no rest Count 1 - move into a squat position, Count 2 - thrust your legs straight back; Count 3 - lower yourself into a push-up; Count 4 - push yourself back up; Count 5 - now kick your legs apart; Count 6 — bring your legs back together; Count 7 - pull yourself back into a squat position; Count 8 - stand back up at attention;MILITARY mum caesy «(AY 23 | Speed & Stealth z : Levell 3 sets ; al a Level ll 5 sets f Level Ill 7 sets © darebee.com 2 minutes rest between sets 2 SNES Pa Ge 4 & 4} AD high knees 20-Ccount plank AD high knees 20-COUNE wide plank £ e 07 Ws aS AD highknees = 20-COUNtsquathold ADhighknees 20-CoUunt leg raise holdMILITARY Day 24 | Century Round all levels; take as much time as you need jump squats push-ups flutter kicksMILITARY Day 25 | A Cup of Tea Levell 5 sets Level ll 7 sets Level Ill 10 sets active rest; 60 seconds jog on the spot e ror 1 rep push-up 2 reps sit-upwithatwist 3 Teps tricep dips Areps step-ups 7-1eps back extensions 8-reps one-legged squatsMILITARY Day 26 | Endurance Level! 30 seconds each Levelll 40 seconds each Level Ill 60 seconds each © AUaTaDED. com once - all levels; a EF & Wee plank hold elbow plank hold so ssp raised leg elbow plank hold side elbow plank hold 1/2 time each leg 1/2 time each side up and down plankMILITARY Day 27 | Full Circuit 20 seconds each - warmup set! 30 seconds each exercise set2 40 seconds each exercise set3 60 seconds each exercise 3 sets all levels | no rest between sets 30 seconds jumping jacks Y ih after each exercise oi ‘5. SPEED BAG PUNCHESMILITARY Day 28 | Gravity Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets 20 dragon push-ups © Sclosegrippush-ups 5 wide grip push-ups 20 push-ups 20 shoulder taps 20 tricep extensionsMILITARY Day 29 | Cardio & Core Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets min high knees 20 flutter kicks 20 butt-upsMILITARY Day 30 | Power Circuit Levell 5 sets Level ll 7 sets Level Ill 10 sets © 5 darebae. com up to 2 minutes rest between sets ~ short breaks are ok 30 seconds squat hops on the spot before every set 30 push-ups 30-Count plank hold 30 lunges 30 squats 30-count squat holdMILITARY ADDON: Bars ti © darebee.com T pull-up 2 pull-ups 3 pull-ups pull-ups 5 pull-ups I chin-up 2chin-ups 3chin-ups 4chin-ups Schin-ups 10 leg raises Sieg raises 3leg circles 8 knee circles Sieg circles 10 knee raises ‘5 knee raises 3leg raises 8legraises Sieg raises 5 pull-ups 4 pull-ups 3 pull-ups 2 pull-ups V pull-up Schin-ups 4chin-ups 3chin-ups 2chin-ups I chin-up Sleg circles 4knee circles 5leg circles 6 knee circles 10 leg raises 3 leg raises 4 leg raises Sieg raises 6leg raises raises Levell-one set Level ll-twosets Level Ill- three sets 2 minutes rest between setsvisual workouts and fitness programs at DAREBEE | darebee.com This project is supported exclusively via donations and every dollar makes a difference. 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