ivi LEAs FUNCTIONAL FITNESS FOR PERFORMANCEMILITARY Day1 | Recruit z Levell 3 sets ; toe] =i Level ll 5 sets d Level Ill 7 sets © darebee.com up to 2 minutes rest between sets aan a 1 min high knees - or one lap around a field AY | \ me 4 in the beginning of every set 20 lunges 20 push-up + renegade rows 20 alt bicep curls 20 knee to elbows 20 raised leg hold 20 sitting twistsMILITARY Day 2 | Endurance Levell sets | 30 seconds each Levelll 4sets | 40 seconds each Level lll Ssets| 60 seconds each © » darabes. com up to 2 minutes rest between sets LVF 30 seconds squat hops on the spot 6 before every exercise ty 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 Levelll 4 sets Level Ill 5 sets 2 minutes rest between sets 10 bicep curls 10 side arm raises i upright rows 20 back extensions 20-count hold 20 upward dog stretches gs 10 shoulder press 10 shrugs 10 front arm raises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 ‘HIGH KNEES 30 seconds light jog or march on the spot after each exe 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 20 alt bicep Souris hl 5 push-ups 10-count push-up hold 20 overhead punches 5 push-ups 10-count push-up hold 20 punchesDay 6 | Cardio & Core Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets MILITARY _ oa 2 ‘GR B if Amin high knees 20 hundreds 20 hip rollsMILITARY a Be Day 7 | Power Circuit z : Levell 3 sets i toed Level ll 5 sets o Level Ill 7 sets © darebee.com up to 2 minutes rest between sets 40 lunges - or walking lunges we in the beginning of every set ") | za at sie ie - 20 push-ups 20-count plank 20-COunt push-up plank ik ma - al Ay i (7 ie) Soe i s & K K& 20 squats 20 snatch 20-count squat holdMILITARY Day 8 | Cardio HIIT Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets tt iy i wa 30sec jumpingjacks 30sec plankwalk-outs 30sec jumping jacks 30sec climber taps 30sec jumpingjacks 30sec plank jacksMILITARY Day 9 | The Crawler a bn Fe] Levell 3 sets Level ll Ssets Level Ill 7 sets O b> 2 minutes rest between sets 10 army craw! 10 jump knee tucks 10 army crawl 10 amy craw! 10 jump knee tucks 10 army craw! pen area friendly - crawl from point A to point B 0 0Milli ARY Day 10 | Survivor i ' Level! 3 sets | 3 minutes if is Level ll 4sets | 4 minutes f 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a yj MILITARY 7 om sm camwess «= «Day Il | Power Circuit : Level! 3 sets d Level ll Ssets Level Ill 7 sets © darebee.com 2 minutes rest between sets ak man) 20 incline push-ups I) 20 squats 20-count squat hold 20 deaullifts 20 rows 20-count row holdMILITARY Day 12 | Conditioning Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets Amin hop on the spot 20 hop + deep squat 10 jump knee-tucksMILITARY Day 13 | Flexibility Levell sets | 30 seconds each Levelll 4sets | 40 seconds each Level lll Ssets| 60 seconds each © » darabes. com up to 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 a Day 14 | Combat z : Levell 5 sets ; a Pm Level ll 7 sets f Level Ill 10 sets } jee Ke <\ hook & Zj) uppercut Ch L he 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 ¢ tl Gs Vie rh & « Ke + jump knee tuck Amin high knees (or run) + jumptotheright = + Amin highknees (orrun) + basicburpee © + — jumpknee tuck open area friendly - crawl from point A to point BMILITARY Day 16 | Power Circuit Levell 3 sets Levelll 4 sets Level Ill 5 sets O 5 darebae. com 2 minutes rest between sets 30 seconds climbers ¢ Open area friendly - hop from point A to point B — eT 20 incline push-ups 20 incline push-ups 20 lunges 20 deadlifts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 (4) side-to-side hops \\y after each exercise for recovery (active rest) 8.PLANK— VW Mill_| i ARY Day 18 | Power Circuit z Levell 3 sets ; a =i Level ll 5 sets f Level Ill 7 sets © darebee.com 2 minutes rest between sets 20 lunges 20-count push-up hold TAY 20 lunges 20-cOUunt push-up hold 40 punchesMILITARY Day 19 | Power Circuit Levell 3 sets Level ll Ssets Level Ill 7 sets © 5 darebae. com upto 2 4 hgtween sets 1 min high knees - or one lap around the field in the beginning of every set Sed 20 plank walk-outs 20 plank jump-ins 20 jump squats A Cel 20 push-ups 20 renegade rows 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 WH QQ 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 O 5 darebae. com 2 minutes rest between sets 10 bicep curls 20 squat hops 10 bicep curls 5 shoulder pressMILITARY Day 22 | 8-Count Levell repeat 30 times Level Il repeat 40 times Level Ill repeat 50 times 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 Day 23 | Speed & Stealth Levell 3 sets Level ll Ssets Level Ill 7 sets 2 minutes rest between sets IP ISS Ce wa 4 & & ADhighknees = 20-Count plank AD highknees 20-COUNt wide plank 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 z Levell 5 sets ; a =i Level ll 7 sets f Level Ill 10 sets © darebee.com active rest; 60 seconds jog on the spot / bs & 7-reps back extensions 8-reps squats -reps rowsMILITARY Day 26 | Endurance Level! 30 seconds each Levelll 40 seconds each Level Ill 60 seconds each O 5 darebae. com once - all levels; We en plank hold elbow plank hold ae raised leg elbow plank hold side elbow plank hold 1/2 time each leg 1/2 time each side up and down plankMILITARY 30 seconds jumping jacks after each exercise Y 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 Ws 43, SIDE-TO-SIDE BACKFISTSMILITARY Day 28 | Gravity Levell 3 sets Levelll 4 sets Level Ill 5 sets 2 minutes rest between sets De 20 bicep curls 40-count hold 40 upward dog stretches 20 deadlifts 20 bent over side arm raises 20 bent over rowsx Day 29 | Cardio & Core Levell 3 sets Level ll Ssets Level Ill 7 sets © darebee.com 2 minutes rest between sets MILITARY _ oa 20 knee crunches 20 knee-to-elbows min high knees 20 flutter kicks 20 butt-upsMILITARY Day 30 | Power Circuit Levell 3 sets Level ll Ssets Level Ill 7 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 open area friendly -hop from point A to point B 30* altbicep curls © 3O0*renegade row push-ups 30-count plank hold 30 lunges 30 squats 30-count squat hold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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