Recruit Level: Muscle endurance training

This is where it begins. The Recruit Level is built to forge your foundation—one rep, one round, one test of will at a time. Focused on high-volume, bodyweight, and core endurance work, this program conditions your muscles and your mindset for the long war ahead. No ego. No shortcuts. Just grit, sweat, and discipline.

No. 1

·         15-minute jog

·         50 roman sit ups

·         50 push ups

·         Plank (until fail)

·         5-minute row or 2-minutes of high knees

No.2

·         Alternate

o    Skipping 1 minute x 10 (30 secs between)

o    20 triceps dips

o    Step ups 1 minute x 10 (30 secs between)

o    10 reverse crunches

No.3

·         20 burpees

·         100 star jumps

·         50 squats

·         50 push ups

·         100 star jumps

·         10 burpees

·         10-minute row

No.4

·         15-minute jog

·         Chin ups till fail x 5

·         10-minute row

No.5

·         50 box jumps

·         50 standing elbow to knee

·         50 triceps dips

·         30 reverse crunches

·         30 inverted shoulder press

·         50 box jumps

·         5-minute row

No.6

·         Skipping 2 minutes x 5 (30 secs between)

·         50 triceps dips

·         30 close grip push ups

·         30 leg raises

·         50 roman sit ups

No.7

·         15 minute jog

·         50 push ups

·         30 roman sit ups

·         Chin ups (until fail)

·         10-minute row

No.8

·         50 squat jumps

·         50 push ups

·         30 crunches

·         50 triceps dips

·         30 inverted shoulder press

·         100 calf raises

·         5-minute row

No.9

·         10-minute jog

·         50 standing elbows to knee

·         50 push ups

·         Pull ups (until fail)

·         5 minute row

No.10

·         30 crunches

·         50 push ups

·         50 squats

·         20 inverted shoulder press

·         V sit (until fail)

·         100 calf raises

·         30 standing elbow to knee

·         Chin ups (until fail)

·         5 minute row

No.11

·         1 minutes of skipping (8 rounds)

·         10 push ups (8 rounds)

·         1 minutes of step ups (8 rounds)

·         10 crunches (8 rounds)

·         X 10 (alternate)

No.12

·         10-minute jog

·         50 push ups

·         50 roman sit ups

·         Wall walk hand stands with push ups (max out)

·         5-minute row

No.13

·         50 push ups

·         20 crunches

·         75 calf raises

·         30 heel taps

·         30 inverted shoulder press

·         30 standing elbows to knee

·         30 squat jumps

·         Lateral side raises holds (weighted until fail)

·         5-minute row

No.14

·         Skipping 1 minute x 12 (30 second rest between sets)

·         30 crunches

·         50 push ups

·         30 reverse crunches

·         50 triceps dips

No.15

·         Stretching recommended 

·         1200-metre jog

·         30 metre sprint x 3

·         30 push ups

·         15 reverse crunches

·         40 metre sprint x 3

·         40 push ups

·         20 crunches

·         50 metre sprint x 3

·         50 push ups

·         32 standing elbows to knee

·         400 metre jog

·         Stretching recommended 

No.16

·         10-minute jog

·         50 push ups

·         30 crunches

·         50 Triceps dips

·         5-minute row