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Here is an at-home routine that you can do for a total body and great cardio workout. Hope you like it.

RUN IN PLACE – kick heels up to buttocks

SQUATS

JUMPING JACKS

BACK LEG LIFTS – keeping the hips forward lift your left leg back – it’s a small movement so don’t arch your back to lift very high – do one side for half the amount of time and then switch

HEEL DIGS – press heel out in front of you and hop to switch feet

SIDE LEG RAISES – standing lift your left leg out to the side and lead with the heel (don’t turn your toe up) and also don’t lean over sideways as you do this – half the time and then switch sides

BURPEES – standing place hands on floor and jump feet back into pushup position and then jump feet back towards hands and stand up (that completes one burpee)

PLIE SQUAT – stand with your feet wider than should length apart and your toes turned out at a 45 degree angle, squat down and using your inner thighs press yourself back up

SPEED SKATER – leap to the right bring left leg slightly behind you and you reach towards the floor and then leap to the left bringing right leg slightly behind while reach towards the floor

PUSHUPS – can do against a wall or on the floor on your toes or knees

CROSS COUNTRY SKI – stand with legs together and jump up landing with right leg in front and left leg back then jump again switching feet in the air

BICEP CURLS – curl with weights (or whatever else you can use such as soup cans, water bottles, resistance bands) be sure not to lock out the elbow and curl for the full range of motion

DOWNHILL SKI – feet together jump to right and then the left and stay low in a little bit of a squat position

TRICEP PUSHUP – lay on your left side with your left hand on your right side and place your right hand on the floor infront of you, now press yourself up with your right hand – half the time and then switch sides

HIGH KNEES – run in place brining knees into the chest as much as you can

BACK ROW – using weights hinge forward at the hips so you are slightly bent over and knees slightly bent, let the weights hang down with palms facing each other than pull the elbows up keeping them close to the body and bring the weights up as high as you can and then lower

SQUAT THRUST – kinda like a burpee but when you come up jump

SHOULDER RAISE – with weights stand with elbows out at shoulder height then press weights up over head and lower to shoulder height (don’t go below shoulder height)

POWER JACKS – like a jumping jack but when your feet go wide go down into a squat and when jumping back with feet together do two hops

LOWER ABS – laying stomach place your hands infront of you forming a triangle, lift your hips up so you are on your toes and elbows (don’t lift your hips too high though – you should be in a straight line and abs pulled up in towards your spine) alternate touching your knees to the floor, but don’t let them rest – they should just barley touch

JUMP ROPE – real or pretend

OBLIQUES – on your back with feet on the floor and hands behind the head crunch up and twist left elbow to right knee – half the amount of time and then switch sides

SQUAT JUMPS – in a squat position jump up and land in squat position

UPPER ABS – on your back with feet planted on floor lift your hips up and have hands behind head – keeping your hips up off the floor do a crunch

QUICK FEET – standing with feet wide run in place as fast as you can (think football)

FRONT LUNGES – lunge forward with the left foot, staying in this position lower yourself and then press back up – half the amount of time and then switch sides

SQUAT W/ FRONT KICK – feet close together squat and come up and kick with the left then squat again and come up and kick the right and keep alternating

STEP TOUCH – stay low with knees bent and step to the left bringing feet together and then step to the right, while doing so have your arms extending out to the sides with each step

SHUFFLE W/ KNEE – shuffle three times to the left and on the third one lift your right knee and then shuffle three times to the right lifting your left knee on the third one

MARCH – march in place to cool down

do each move one after the other without a rest in-between and you’ll get an excellent interval workout – If you want a longer workout walk in place 3-5 minutes and then do the whole circuit again.

Hey man,

You will need to build mental toughness more than anything, but you will learn that once you join.

you should start out by doing 200-300 push-ups, 200-300 sit-ups, and 50-100 pull-ups everyday. It does not have to be all at once.

You will need to get your general fitness levels up. The best way to do that is by doing this

Jumping jacks-30 seconds
shuffle splits- 30 seconds
mountain climbers- 30 seconds
burpess 30 seconds.

repeat that 3-4 times. Before joining the army you should be doing that for 30 minutes a day.

That should help you get started. If you have anymore questions, please ask.

Good luck.

Danny lupiani

Dear Isy,

One thing you need to understand is that you have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts.

For weight loss, you’ll need to get about 5 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you’re a beginner, it’s best to start slow and work your way up but, if you’re in good condition and have no restrictions, challenging yourself with harder workouts is the best way to burn more calories. Interval training is a good choice because studies show you continue to burn calories even after you’ve stopped exercising.

In addition to your cardio workouts, you’ll need to lift weights for all your muscle groups at least 2 non-consecutive days a week. And, by lifting weights, that means using enough weight that you can ONLY complete the desired number of reps. For example, if you’re doing 12 bicep curls, you need to use enough weight that you can only do 12 bicep curls and not one more. Most people don’t lift enough weight to really challenge their muscles.

What you need to engage in is a well balanced all rounded diet with considerable physical exertion over a prolonged time period. Food can be broken down into 5 major groups. These groups are carbohydrates, proteins, fats, vitamins and minerals and water. The body needs varying amounts of these types of food so that the adequate amount of nutrients is supplied to the body. A well-balanced diet does not mean an equal amount of each type of food, as our body requires more of some nutrients than others.

Each type of food plays a significant role in our body but excesses or deficiencies of certain types of food can also harm the body and produce a negative impact on our health.

It is very important that we know how much of each type of food we are supposed to consume and that we eat in a sensible way. This means eating regular meals at “least” three times a day and drinking plenty of water, but what I would suggest is breaking it down to 5 smaller meals a day and having your last solid meal before 6pm after that you are only allowed to have pure low fat milk a mug or two would be a good idea to cut down on excessive cravings.

Hope this answers your question.