Memorial Day Military Inspired Warrior Workout

Posted On May 20, 2019 By BowFlex Insider Team

A fit man performing a push up.

In honor of all the brave men and women who have served our country, we’ve put together a military-inspired warrior workout in time for Memorial Day.

Taking a page from military boot camps, the following exercises will provide a full body, cardio workout that is sure to help you break a sweat. Be sure to warm up prior to any workout and cool down appropriately to avoid excess soreness following exercise.

Perform all exercises for one minute or for as many reps as possible, with 30-60 second rests in between, as needed.

Squat Jumps

Standing with your feet shoulder width apart, lower your body into a squat position, being sure to keep your knees from going past your toes. As you prepare to raise back up, swing your arms to help propel you up into a jump to add additional resistance to your workout.


Add an additional challenge to this key exercise by adjusting your hand placement to target different areas of your upper body. BowFlex Fitness Advisor Tom Holland shared seven advanced pushups to build muscle.


This exercise is great for toning your core, chest and shoulders without causing strain to your lower back. To switch up your usual plank and keep your muscles from plateauing, check out these three plank variations shared by BowFlex Fitness Advisor Amy Dixon.


Standing in front of a curb or step, quickly step up one foot at a time and then return back down the same way, keeping your arms at your sides. You can also try increasing your speed for greater cardiovascular benefits.

Straight Leg Raises

This exercise is another great way to engage your core. Start by lying flat on your back with legs extended straight. Place your hands beside your hips for additional support and begin to engage your core muscles to lift your legs off the ground up to a 90 degree angle. From there, slowly lower them back down, keeping your core tight and in control until your legs return to the ground.


Stairs are a great way to tone your lower body and build cardiovascular endurance, so head to your local football bleachers or building stairwell to complete this section of the workout. Be sure to check out this post we put together in honor of National Take the Stairs Day that outlines a few different stair workouts you can try to keep your workouts fresh.