Soldier shares at-home Army workout routine to kick you into shape

Now that virtually everyone is stuck at home and gyms are closed for the foreseeable future, it feels impossible to get a good and effective workout. No weights, no treadmills and no classes — what’s a person to do?!

Well, if you’re looking for an at-home workout that packs a serious punch in a short amount of time, this full-body workout is just what you need. With killer moves that target everything from your abs to your glutes, this routine will have you sweating and sore in no time.

This workout comes courtesy of Captain “Kaci” Clark, a Blackhawk helicopter pilot and member of the Army Warrior Fitness team. If anyone knows how to whip someone into shape, it’s a soldier.

Flutter Kicks

Credit: In The Know
Credit: In The Know

According to Clark, flutter kicks are “an Army classic.” To really engage your ab muscles, make sure your feet, legs and shoulders are off the ground for the duration of the move. If this isn’t challenging enough, you can always put your legs in a “V” shape and do some V-ups instead.


Credit: In The Know
Credit: In The Know

There’s a reason why the push-up is such a classic — it works the arms, core and legs all in a single move! In a classic push-up, make sure you keep a “good, straight line” in your back to avoid injuries. For a little bit of a challenge, Clark suggests placing “two objects that are the same height” under your hands to elevate your platform and put your push-up in a deficit position.

Jumping Lunges

Credit: In The Know
Credit: In The Know

Clark says that she loves doing jumping lunges “especially at times that I’ve been deployed and haven’t been able to go on a run or get outside because that’s just not safe.” The move gets your heart rate up and targets your lower body all in one go, making it ideal for a time when moving around outside is hard to do.

When you do jumping lunges, make sure that your knee touches the ground every time you switch legs (though you don’t want them slamming the ground!). To make the move more challenging, hold a heavy object (or two) overhead while you lunge.


Credit: In The Know
Credit: In The Know

Ah, burpees. Everybody knows them, and everybody hates them. However, Clark notes that this full-body move works “out your cardiovascular [muscles],” which is why she includes it in her at-home workout round-up.

If you’re new to the burpee, here’s how it works: Start in a push-up position, then “pop the hips up” and make your way into a standing position. Once standing, jump, then repeat over and over again until you’re all burpee-d out.

If you liked this article, check out these moves that target the lower body.

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