Former IDF Soldier's Military-Inspired Workout Plan Can Help You Get Cut

Publish date: 2024-05-06

Get Toned With This Frills-Free Military-Inspired Circuit

March 20, 2019

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If there’s one thing that military fitness training is proof of, it’s that you can get in better shape without a ton of tools and equipment — no matter where you are. Former Israeli Defense Forces combat soldier and personal trainer Tal Cohen is a prime example of that. While he’s happy to use props such as sandbags and rowers as tools during his workouts, the bulk of his routines combine frill-free cardio sequences with bodyweight and dumbbell strength-training exercises. His military-style training may seem intense at first, but anyone can benefit from following a modified version of his workouts.

RELATED: Workout Plan to Gain 10 Pounds of Muscle

“When I first got to the army, they put us through a fitness test that included running two kilometers. I was one of the last to finish,” Cohen says. “By the time training was done [two months later], I was one of the first. It’s all about mindset, consistency, and dedication.”

Cohen, who also maintains a healthy diet, credits his time in the army for instilling in him a passion for fitness. “These circuits are effective for building muscle and blasting away fat, but it will take consistency to see results,” he says. “I recommend doing this style of interval training three to four times a week and pairing it with a diet high in healthy carbs, lean protein, and good fats, and low in processed foods and sugar. If you’re looking for a six-pack, you can do all the crunches you want but you’ll never get defined abs if there is fat covering those muscles; diet is key."

While some may see and feel noticeable results within a couple weeks others may find it takes a couple months to see improvement, as was Cohen's experience. "The great thing about these circuits is that they’re so easy to level up or down, so you can keep going with them for a few weeks.” 

Whether you are a fitness enthusiast or looking to incorporate a little physical activity into your weekly routine, Cohen’s interval-style training plan is designed to make exercise fun and engaging. With plenty of classic military moves such as pull-ups, squats, and, push-ups, this routine is easy to follow at the gym, at home, or at a local fitness park. All you need is a set of pull-up bars (or something similar), a set of weights, and access to a hanging rope and wall ladder (or something similar).

WIthout further ado, let’s get moving.

Warm-Up

To warm up, depending on your fitness level, walk, run, or sprint for a kilometer to get your muscles warm and limber, following some dynamic stretches (for example, front to back leg swings, circling arm swings).

Circuit Guidelines

Circuit 1

Pull-Ups With L-Sit

Tal Cohen

Muscles worked: Lats
Reps: 6-10

Grab the pull-up bar and hang straight with your core engaged. Lift your legs until they are horizontal to the floor, creating an L with your body. Keeping the legs raised, lift your body up and hold. Slowly return to lowered position.

For an easier version, let your legs hang the whole time as you pull up.

Squat Jumps With Knee Tucks

Tal Cohen

Muscles worked: Quadriceps, hamstrings, glutes, lower back, and core
Reps: 15

Start with your feet about shoulder width apart, your spine straight, and your abs tight. Get into a squat position, and pushing the floor down, jump up as high as you can while you bring your knees to your chest.

To make this exercise easier, do jump squats or basic squats.

Dips

Tal Cohen

Muscles worked: Chest, triceps, and shoulders
Reps: 15

Grab the parallel bars and straighten your arms. Lower your body by bending your arms while leaning slightly forward, on a three-second count, then lift your body back up on a one-second count.

To make this move less challenging, go up and down on a one-second count.

Elevated Lunges

Tal Cohen

Muscles worked: Glutes, quads, hamstrings, and core
Reps: 10 per leg

Get into a lunge position, with your back leg elevated (a piece of equipment or chair is ideal) and your core tight. Lower yourself down, making sure your front knee is above your ankle and not pushed out too far, and slowly come back up.

To make this move less challenging, leave your back leg on the floor and do a standard lunge. To make it more challenging, hold dumbbells in both hands or do elevated jump lunges.

RELATED: How to Teach Yourself to Not Hate Running

Circuit 2

Rope Climb

Tal Cohen

Muscles worked: Biceps, shoulders, forearms, back, and core
Reps: One 

Using solely your arms to pull your body weight up, make your way up a vertical hanging rope.

To make rope climbing less challenging, use your legs and your arms to move your body upward. Go up once as quickly as you can and return back down.

Kettlebell Push-Ups

Tal Cohen

Muscles worked: Chest and shoulders
Reps: 12

Place your hands on heavy kettlebells and assume a push-up position, keeping your core tight. With a straight back, lower yourself down as far as you can before pushing yourself back up.

For an easier variation, do the push-up with one or both hands on the floor.

Dumbbell Thrusters

Tal Cohen

Muscles worked: Quadriceps, glutes, hamstrings, shoulders, and triceps
Reps: 10

Hold two weights above your shoulders (aim to start with at least 10 pounds in each arm) with your palms facing one another. Then push up and press the weights straight overhead until your arms are fully extended.

To make this move more or less challenging, play around with the weight of your dumbbells.

Toes to Bar

Tal Cohen

Muscles worked: Abdominals, lats, and biceps
Reps: 10

With your core tight, hang from a pull-up bar and bring your toes up to make contact with the bar, and hold.

To make this move less challenging, bring your knees to your chest.

Circuit 3

Wide Pull-Up

Tal Cohen

Muscles worked: Lats, biceps, upper back, and forearms
Reps: 6-10

Grab the pull-up bar and hang straight with a wide grip and tight core. Pull your body up until your chin is past the bar, pause for three seconds, then slowly lower the body back to its original hanging position.

For an easier modified version, lower the bar, get on your knees, and use your legs to pull yourself up.

Hanging Knee Raise With Rotation

Tal Cohen

Muscles worked: Core
Reps: Six per side

Hang from a pull-up bar and, keeping your core engaged, bring your knees to one side of your chest and then to the other side. The higher you bring your knees, the more difficult this will be.

Hollow Hold

Tal Cohen
 

Muscles worked: Core
Reps: One rep for 30 seconds

Lie down flat on your back and contract your abs as you lift your arms and legs straight out from your body. Hold yourself in this hollow position for 30 seconds. To make this exercise harder, rock your body back and forth for 30 seconds.

Ladder Climb

Tal Cohen

Muscles worked: Legs and upper body
Reps: Two reps, going up and down the ladder

Start in a plank position with your shoulders over your wrists and your core tight. Climb up the vertical ladder as far as you can, keeping your core engaged the whole time (no rocking). The farther back your legs are, the more challenging this move will be.

Not too hard, right? Try switching up your routine and challenge yourself this week with this military-inspired circuit workout. Thanks to the fuss-free supply list, you can attempt it almost anywhere.

Cohen’s Workout Gear Recommendations

Aviator Nation: As seen in Circuit 1

California’s laidback style translates well beyond the Golden State. Aviator Nation’s handmade, super-comfy sweats, hoodies, and tanks are easy to move in and perfect for going from the gym to the street.
Find out more at Aviatornation.com

2(X)IST: As seen in Circuit 2

2(X)IST is best known for its undergarments, which means its workout wear feels like a second skin. They’re a great go-to for simple, monochromatic separates.
Find out more at 2(X)IST.com

Janji: As seen in Circuit 3

In the spirit of service, Janji is a mission-driven athletic brand. Each of its collections are inspired by a different country. Once a country is chosen, the brand works with local artists from that country to collaborate on its designs. For the guy who is sick of looking like everyone else at the gym decked out in Nike or Adidas, this is a great option with real heart.
Find out more at runjanji.com

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