Military Physical Training Workout

push-upsOne of the best things about being assigned to an Army Support unit is that we get to do PT (Physical Training) pretty much every day of the week. I thought it might be interesting to post an outline of the Exercise Program that we do 2-3 days a week up at Wheeler.

We call this the Knipe workout (named after SMSgt Knipe who was the superintendent of the 25 ASOS when I first got there). It's also affectionately known the ab killer. You'll definitely feel it the next day. For each of the exercises, I'll try to find a good link or two that gives directions on how to do it.

  • We pretty much always start the morning with a 3-6 mile run (or 45 minutes, which ever comes first). Once we meet back up and get a little water, we have 10 minutes or so of stretching, either individually, or as a group.

After we're done stretching, it's on to the fun stuff; 20-30 minutes of strength exercises ...

  • The first exercise on the PT field is always the Push-Up ... we do 10 by the 4 count (it's a military thing, all exercises are 4 count, so basically you always do twice as many). This video shows 4 count push-ups:

  • Crunches - 20x4:

  • Reverse Crunch - 20x4:

  • Bicycles - 20x4:

  • Diamond Push-Ups - 10x4:

  • Regular Push-Ups - 10x4

  • >Kickouts - 10x4 in each direction (front, right, left, front)

  • Oblique Crunch - 20x4 on each side

  • Flutter Kicks - 30x4:

  • Arm Rotations - 30x4, front and back

  • Mountain Climbers - 20x4

  • 8 Count Ranger Body Builders - 10x8:

  • Side Crunches - 20x4 each side

  • V-Ups - 15x4

  • Scissors (aka "Hello Dolly's) - 20x4:

  • Last exercise on the PT field - Push-Ups - 10x4

More water, shower, and off to work. And I'm not joking when I say you'll feel this the next day. Go ahead, give it a try if you don't believe me.

Keep havin FuN!

thumbnail photo credit:


  1. Awesome! I'm gonna start using this right away.

  2. Todd,

    It must feel great to be in that good of shape. I would be completely spent after the 3-6 mile jog. As a matter of fact, I am not sure I could make 3 miles.

    I can't believe you guys do that many pushups in one workout either. I can crank out about 20-25 before my pecs start quivering uncontrollably.

    Booya toughguy!
    .-= Buffalo Dave´s last blog ..Monday mornings are so much easier to handle when the Bills win on Sunday =-.

  3. Hi Dave,

    I'm not in the greatest of shape ... the young guys sometimes leave me in the dust. But I was actually just thinking about this a day or two ago. For a 40 year old guy, I'm doing pretty good. If I wasn't in the military, and "forced" to exercise 4-5 days a week, I don't thinks it's too much of a stretch to imagine that I'd probably weigh about 50lbs more ... and complain about walking to my car in the mall parking lot ... let alone running 3 or 4 miles :-)

  4. Thanks Todd....was looking for a plan to start working out in 2010 (as I also quit smoking). Happened to stumble upon this on a search. Probably only be able to do a fraction, but will make it a goal by spring to be able to do the whole workout.

    Thank you for all you guys do and keep up the good work out there!!!!

  5. Fredrick L. MayersMay 5, 2010 at 1:31 PM

    I definitely remember Basic Training and Military style exercises. It definitely got us in shape. Well, Since I have been out I got a small paunch for a stomach. I plan on renintroducing these exercises again as part of my Working out and weightlifting routine.

  6. thanks i find this shit useful

  7. I like your website, Also knowing your Ab Exer workouts, will help you know the right amount exercise to perform. The Crunches and Sit ups are the popular ab exercise. They give the abs a good workout and they do not put any strain on the back.

  8. Did this for 3 months before I went to basic training, really helped.


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