2-Week Bodyweight Workout Plan: New Warrior PT Training

Preparation is of the utmost importance for the brave men and women in our armed forces. However, what about the young men and women who make the decision to defend our freedoms, but have yet to raise their hand, swear, and take the oath to defend our freedoms?

With so many recruits enlisting right out of high school, and the growing decline of school physical education classes and after school programs, young recruits are finding themselves facing the challenge of having to be a little more creative in order to be physically and mentally prepared for enlistment.

Although I understand how challenging it can be for a new recruit to put together a program that compliments the requirements of their chosen branch’s PT test, I also understand that the challenge does not end there.

The following training program is excellent for any new recruit prepping for their PT test and soldiers currently on active duty. I understand how difficult it is to find training equipment, or being burdened with packing it around. In fact, in most cases for our brave men and women, unlike the luxuries we civilians enjoy (i.e. fancy gym equipment, pricey training tools, etc.), soldiers can’t necessarily take their equipment with them anywhere, anytime.

The one fitness tool our soldiers and we share in common is the one tool we came into this world with, and the one that doesn’t cost us one thin dime: our bodies. When putting this program together, I wanted to go beyond the typical push ups, sit ups, running, and pull ups required of soldiers for their PT tests.

I wanted to put together a program that would not only help soldiers go beyond the minimum requirements needed to pass their required test, but also create a program that soldiers could use beyond their PT tests, and help prepare their bodies for unknown situations that often require a few “known” variables, such as: running, jumping, crawling, pulling, pushing, walking, mobility, agility, muscle and cardio endurance, as well as adding to the aspect of mental toughness.

Don’t you dare mistake this for some conventional civilian group exercise or boot camp class workout. These exercises are a great compliment to the previously listed known variables for unknown situations, and are pretty f@#$ing tough. However, even if you are not a new recruit, or a soldier serving on active duty, you too can benefit
from this training program. That is, if you dare walk just a few steps in the tight-laced boots of our brave men and women.

Always begin your training sessions with a 5-10 minute joint mobility warm up. Joint mobility work affords your body the opportunity to properly prepare for the movements your body needs to perform during training, as well as helps you prevent injury. A proper joint mobility warm up will help prepare your body for optimal performance, during your training session.

2-Week Bodyweight Workout Plan Schedule

Bodyweight Workout 1

A: Joint Mobility Warm Up - 1 x 5-10 min
B: Third World Squat Static Hold - 6 x 1 min
C: Push Ups - 6 x 1 min
D: Chimp Walk - 6 x 1 min
E: Bear Crawl - 6 x 1 min
F: Joint Mobility & Stretch - 1 x 10-15 min

NOTES: Rest 60 sec between sets B thru E.

Bodyweight Workout 2

A: Joint Mobility Warm Up - 1 x 5-10 min
B1: Chimp Walk - 2, 4, 6, 8, 10, 8, 6, 4, 2 ES
B2: Attacking Primate - 2, 4, 6, 8, 10, 8, 6, 4, 2
C: Joint Mobility & Stretch - 1 x 10-15 min

NOTES: No rest between sets B1/B2.

Bodyweight Workout 3

A: Joint Mobility Warm Up - 1 x 5-10 min
B: Third World Squat Static Hold - 6 x 2 min
C: Spare Crawl (Forward)- 6 x 1 min
D: Spare Crawl (Backward) - 6 x 1 min
E: Push Ups - 6 x 1 min
F: Jinga - 6 x 1 min
G: Joint Mobility & Stretch - 1 x 10-15 min

NOTES: Rest 60 sec between sets B thru F.

Bodyweight Workout 4

A: Joint Mobility Warm Up - 1 x 5-10 min
B: Attacking Primate - 6 x 1 min
C: Push Ups - 6 x 1 min
D: Fence Jumpers - 6 x 1 min
E: Chimp Walk - 6 x 1 min
F: Joint Mobility & Stretch - 1 x 10-15 min

NOTES: Rest 30 sec between sets and exercises.

Bodyweight Workout 5

A: Joint Mobility Warm Up - 1 x 5-10 min
B1: Attacking Primate - 6 x 1 min
B2: Hindu Push Ups - 6 x 90 sec
C: Joint Mobility & Stretch - 1 x 10-15 min

NOTES: No rest between sets B1/B2. Rest 60-90 sec between sets.

Bodyweight Workout 6

A: Joint Mobility Warm Up - 1 x 5-10 min
B1: Fence Jumpers - 8 x 1 min
B2: Push Ups - 8 x 1 min
B3: Chimp Walk - 8 x 1 min
C: Joint Mobility & Stretch - 1 x 10-15 min

NOTES: No rest between exercises B1/B2/B3. Rest 60-90 sec between sets.

Bodyweight Workout 7

A: Joint Mobility Warm Up - 1 x 5-10 min
B: Walking Stick (Forward) - 6 x 1 min
C: Walking Stick (Backward) - 6 x 1 min
D: Bear Crawl - 6 x 1 min
E: Attacking Primate - 6 x 1 min
F: Joint Mobility & Stretch - 1 x 10-15 min

NOTES: 15 sec rest between each set of each exercise for B thru E. Rest 60 secs between exercise.

Bodyweight Workout 8

A: Joint Mobility Warm Up - 1 x 5-10 min
B1: Misery Pulls - 6 x 2 min
B2: Spare Crawl - 6 x 1 min
B3: Chimp Walk - 6 x 2 min
C: Joint Mobility & Stretch - 1 x 10-15 min

NOTES: No rest between sets B1/B2/B3. Rest 60 sec between sets.

Bodyweight Workout 9

A: Joint Mobility Warm Up - 1 x 5-10 min
B1: Third World Squat Static Holds x 3 min
B2: Jinga x 2 min
C: Joint Mobility & Stretch - 1 x 10-15 min

NOTES: No rest between sets B1/B2. Rest 30 sec between sets.

Learn all the movements for this workout plan from the author!

• Learn how to effectively use bodyweight training for building iron clad strength, gain size, burn fat, increase power, and improve overall fitness.
• Learn how the power of “Self-cueing” helps ensure proper form, breathing, and mental focus.
• Learn how to give standard bodyweight staples, such as pushups, squats, and dips, a modern fitness makeover that will have great carry-over into your current training program.
• How training like a “low-rider” builds a rock-solid core and incredible upper-body strength.

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Article Information:

This article was featured in the June/July 2011 Issue of the My Mad Methods Magazine. "2-Week Bodyweight Workout Plan: New Warrior PT Training" was written by Sincere Hogan. Learn more about the My Mad Methods Magazine by Clicking Here

Contributor Information:

Sincere Hogan is a strength & conditioning coach located in Houston, Texas, and is truly proud of the daily contributions and sacrifices given by all of the brave men and women of all of the branches of the United States armed services. Sincere also looks forward to the day when all of our soldiers return home, safe and sound. Sincere is the creator of the New Warrior Training System. Find out more at www.NewWarriorTraining.com

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