Military Exercises

Testing-
Situps - 2-minutes timed...or to exhaustion
Pushups - 90-seconds timed...or to exhaustion
Pullups - max...to exhaustion

Pyramids-
Pullups - 1,2,3,4,5,4,3,2,1
Pushups - 3,6,9,12,15,12,9,6,3
Situps - 5,10,15,20,25,20,15,10,5
...alternate with NO rest from one exercise to the next

Superset-
Sets x5
1 - Pullups Max
2 - Pushups x20
3 - Dips x5
4 - Situps x30

Ladder (Downward)-
Situps - 50, 40, 30, 20, 10, 5
Pushups - 30, 25, 20, 15, 10, 5
...alternate with NO rest from one exercise to the next

Reps (Paced)-
Situps - 8 x 25 (30 seconds on, 30 seconds off - if you get to 25 early, you get extra break time)
Pushups - 8 x 20 (30 seconds on, 30 seconds off - if you get to 25 early, you get extra break time)

Situps-
Do Situp Testing - don't do any sets that are more than 3x your max
i.e. - 50 situps in 2 minutes = sets of no more than 150 for now
i.e. - 80 situps in 2 minutes = sets of no more than 240 for now

Situps - 300
30 x 10 sets recommended

Situps - 250
25 x 10 sets recommended

Situps - 200
20 x 10 sets recommended

Situps - 150
25 x 6 sets recommended

Situps - 100
25 x 4 sets or 20 x 5 sets recommended

Pushups-
Do Pushup Testing -  don't do any sets that are more than 2x your max
i.e. - 40 pushups in 90 seconds = sets of no more than 80 for now
i.e. - 65 pushups in 90 seconds = sets of no more than 130 for now

Pushups - 200
20 x 10 sets or 25 x 8 sets recommended

Pushups - 150
15 x 10 sets recommended

Pushups - 120
20 x 6 sets recommended

Pushups - 100
20 x 5 sets recommended

Pushups - 80
20 x 4 sets recommended

Pushups - 60
15 x 4 sets recommended

Pullups-
Do Pullup Testing - don't do any sets that are more than 5x your max
i.e. - 1 pullup max = sets of no more than 5 for now
i.e. - 5 pullup max = sets of no more than 25 for now

Pullups - 50
5 x 10 sets recommended

Pullups - 40
4 x 10 sets recommended

Pullups - 30
3 x 10 sets recommended

Pullups - 20
2 x 10 sets recommended

Pullups - 10
2 x 5 sets with short rests + 5 x 30-sec flexed arm hangs

Pullups - 5
1 x 5 sets with short rests + 5 x 30-sec flexed arm hangs

Improve your pullups - 3 exercises:
https://www.youtube.com/watch?v=AJ95J5o_UGY
1 - Scapula Pull
2 - Eccentrics
3 - Bodyweight Row

Resistance Band Exercises

Abs-
http://www.band-exercises.net/exercises/abs/index.html

Band Crunch
Band Twisting Crunch
Band Twisting Crunch, Kneeling
Band Trunk Rotation
Band Trunk Rotation, Arms Extended
Band Trunk Rotation, Arms Extended - Low to High

Back-
http://www.band-exercises.net/exercises/back/index.html

Band Row, Standing - Low
Band Row, Standing - Low, One Arm
Band Row, Seated
Band Row, Seated - High
Band Back Fly, Standing
Band Back Fly, Bent Over
Band Back Fly, Lying
Band Pulldown, Arms Extended
Band Arm-Leg Extension

Chest-
http://www.band-exercises.net/exercises/chest/index.html

Band Chest Press
Band Chest Press, Incline
Band Chest Press, Decline
Band Chest Fly
Band Chest Fly, Incline
Band Chest Fly, Decline

Legs-
http://www.band-exercises.net/exercises/legs/index.html

Band Leg Extension
Band Squat
Band Stationary Lunge
Band Hip Abduction
Band Ankle Eversion
Band Calf Raise

Shoulders-
http://www.band-exercises.net/exercises/shoulders/index.html

Band Front Deltoid Raise
Band Front Deltoid Raise, Alternating
Band Lateral Deltoid Raise
Band Lateral Deltoid Raise, One Arm
Band Rear Deltoid Raise
Band Shoulder Press
Band Shoulder Press Forward
Band Shoulder Rotation, Internal
Band Shoulder Rotation, External
Band Shoulder Rotation, External, Lying

Arms-
http://www.band-exercises.net/exercises/arms/index.html

Band Biceps Curl
Band Biceps Curl, Preacher
Band Triceps Extension
Band Triceps Pushdown
Band Wrist Curl
Band Wrist Extension

Dumbbell Exercises

Abs-
http://www.dumbbell-exercises.com/exercises/abdominals/index.html

Weighted Crunch
Weighted Leg Raise
Dumbbell Side Bend

Chest-
http://www.dumbbell-exercises.com/exercises/chest/index.html

Bench Press
Bench Press, Neutral Grip
Incline Bench Press
Incline Bench Press, Neutral Grip
Decline Bench Press
Lying Fly
Incline Fly
Straight Arm Pullover
Bent Arm Pullover

Shoulders-
http://www.dumbbell-exercises.com/exercises/shoulders/index.html

Palms In Shoulder Press
Back Supported, Palms In Shoulder Press
Palms In, Alternated Shoulder Press
Seated,  Palms In - Alternated Shoulder Press
Shoulder Press
Seated Shoulder Press
Back Supported Shoulder Press
Lateral Raise
Bent Over, One Arm Deltoid Raise
Seated Side Lateral Raise
Bent Over, Rear Deltoid Raise
Rear Deltoid Raise
Rear Deltoid Circle
Straight Arm, Front Deltoid Raise
Upright Row
Front Raise
Shoulder Shrug
Push Press
Crouched, Rear Deltoid Row

Biceps-
http://www.dumbbell-exercises.com/exercises/biceps/index.html

One-at-a-Time Biceps Curl
Alternated Biceps Curl
Inner Biceps Curl
Biceps Curl
Hammer Curl
Seated, Alternated Biceps Curl
Seated, Biceps Curl
Incline, Alternated Biceps Curl
Incline Biceps Curl
Incline Biceps Bench Curl
Concentration Biceps Curl
Seated, Inner Biceps Curl
Seated, Concentration Curl
Seated, Isolated Dumbbell Curl
Preacher Biceps Curl, Supination Grip
Preacher Biceps Curl, Neutral Grip
Bench Alternated Biceps Curl
Supine Biceps Curl

Triceps-
http://www.dumbbell-exercises.com/exercises/triceps/index.html

Two-Arms Triceps Extension
One-Arm Triceps Extension
Seated Triceps Extension
Triceps Kickback
Bent Over, One Arm Triceps Extension
Lying, Triceps Extension
Triceps Bench Press

Back-
http://www.dumbbell-exercises.com/exercises/back/index.html

Wide Row
Bent Over Row
Kneeling, One Arm Row
One Arm Row
Dead Lift
Stiff Legged Dead Lift
Bend to Opposite Foot
Twisting, Bend to Opposite Foot
Back Fly

Legs-
http://www.dumbbell-exercises.com/exercises/legs/index.html

Squat
Reverse Lunge
Stationary Lunge
Side Lunge
Dumbbell Swing Through
Stiff Legged Dead Lift
Toe Raise
One Legged Toe Raise
Seated, One Legged Toe Raise

Forearms-
http://www.dumbbell-exercises.com/exercises/forearms/index.html

Palms Up, Wrist Curl
One Arm, Palm Up - Wrist Curl
Palms Down, Wrist Curl
One Arm, Palm Down - Wrist Curl