■ 28-Day Military Women’s Calisthenics Workout Plan
Week 1 – Foundation
Day 1 – Upper Body (Push/Press)
• Push-ups: 4×10
• Pike Push-ups: 3×8
• Dips (bench/chair): 3×12
• Plank Shoulder Taps: 3×20
Day 2 – Lower Body (Legs)
• Squats: 4×15
• Walking Lunges: 3×20
• Glute Bridges: 3×15
• Calf Raises: 3×20
Day 3 – Core & Conditioning
• Sit-ups: 3×20
• Russian Twists: 3×20
• Leg Raises: 3×10
• 20 min jog or brisk march
Day 4 – Upper Body (Pull & Core)
• Assisted/Australian Pull-ups: 4×8
• Inverted Rows: 3×10
• Superman Hold: 3×30s
• Side Planks: 3×20s each side
Day 5 – Conditioning (HIIT)
• Circuit x3 rounds:
• 20 Jumping Jacks
• 15 Push-ups
• 20 Squats
• 10 Burpees
• 1 min Plank
Day 6 – Full Body Strength
• Push-ups: 3×12
• Pull-up Hold: 3×20s
• Step-ups: 3×12 each leg
• Hollow Hold: 3×20s
Day 7 – Active Recovery
• 30 min walk, yoga, or stretching
Week 2 – Increase Intensity
Progression Notes
• +2–3 reps per exercise
• Add 1 extra set to push-ups, squats, lunges
• Replace jog with interval run (1 min jog, 30s sprint ×10)
Week 3 – Military Conditioning
Progression Notes
• Do push-ups/squats/pull-ups in circuits
• Add burpee finisher (3×10)
• HIIT: 4–5 rounds with 30s rest
• Long run: 3–5 km steady pace
Week 4 – Test Week
Day 1 – Push-up Test & Upper Body
• Max push-ups in 2 min
• Then: Pike Push-ups 3×10
• Dips 3×12
Day 2 – Lower Body Test & Drill
• Max squats in 2 min
• Then: Lunges 3×20
• Jump Squats 3×12
Day 3 – Core Test
• Max sit-ups in 2 min
• Then: Russian Twists 3×30
• Leg Raises 3×15
Day 4 – Pull & Strength
• Max hang on pull-up bar
• Inverted Rows 3×12
• Superman Hold 3×40s
Day 5 – Full Body Military Circuit
• 20 Push-ups
• 30 Squats
• 10 Burpees
• 15 Sit-ups
• 400m Run – repeat x4
Day 6 – Long Endurance
• 5–7 km run OR 45 min brisk march
Day 7 – Active Recovery
• Mobility, yoga, stretching
