The Best Military Exercises by Target Area
If you want to challenge a specific target area. Choose from the 4 options below:
- Upper Body (Push/Pull)
- Lower Body
- Core
- Conditioning
Military Upper Body Strength Exercises
Military Pulling Exercises

Upper Pulling Strength Exercise List (Body Weight)
(expecting everyone has access to a pull-up bar)
Upper Pulling Strength Exercise List (with Equipment)
- Pull-Ups Band Assisted
- Chin-Ups Band Assisted
- Band Resistance on the Pull Up Bar
- Pull-Up Band Resistance
- Chin-Up Band Resistance
- Leg Tuck Band Resistance
- Hang Clean with Barbell
- Lat Rips with Band
- Body Row on Bar
- Options: Army Dip Bars
- Bent Over Rows with Barbell
- Options: Kettlebell(s)
- Bicep Curls with Barbell
- Options: Barbell, Band, Plates
- Biceps Forehead Curls with Band
- Rear Flys with Bands (Elbows Straight)
- High Pulls with Bands (Elbows Bent)
- Rear Dealt Squeeze with Band
- Lat Pull Downs with Band
Military Pushing Strength Exercises

Upper Pushing Exercise List (Bodyweight)
- Push-Up on Knees
- Normal Push Up (Neutral Elbows)
- Military Push Up (Elbows In)
- Close Grip Push Up (Diamond)
- Wide Push Up (Elbows Out)
- Hand Release Push Up (Arms Extended)
- Plyometric Push-Ups (Normal)
Upper Pushing Exercise List (with Equipment)
- Push Up on Incline (Sandbags)
- Options: Plates, Bench, Barbell & Rack
- Push Up with Band Assistance
- Options: T-pushups, Plyo-pushups, Wide, Military, Normal
- Plyometric Push Up Options:
- Regular
- In/Outs
- Side to Side
- Single Clap
- On Incline – All of the above can be performed on an Incline for beginners.
- Push Up Weighted with Plate
- Options: Sandbag, Partner, Vest, Ruck,
- Push Up with Band Resistance
- Options with Band Resist: T-pushups, Plyo-pushups, Wide, Military, Normal
- Dive-Bomber Depth with Sandbags
- Options: Plates
- Push Up with Feet on Incline
- Options: Plates, Bench, Barbell
- Pushup on Medicine Ball
- Options: Sandbag
- Standing Shoulder Press with Barbell
- Options: KB, Plate, Sandbags, Bands
- Upright Rows with Barbell
- Options: KB, Plate, Sandbags, Bands
- Front Shoulder Raises with Plate
- Options: Kettlebell(s), Sandbags, Bands
- Lateral Shoulder Raises with Kettlebells
- Options: Band
- Body Triceps Extension on Bar
- Dips on Dip-Bars
- Dips with Bench
- Options: Barbell on Squat Rack
- Pike Shoulder Press
- Options: On Sandbags, On Plates
- Over-Head Triceps Extention with Kettlebell
- Options: Plate, Sandbag, Band
- Triceps Extension Push Downs with Bands
- Triceps Extension Overhead Extension with Bands
Military Lower Body Strength Exercises

Lower Body Military Exercise List (Bodyweight)
- Squats
- Wall Sit
- Lunge
- Pushing with Partner
- Glute-Hip Raise
- Hamstring Curl with Band
- Step-Ups
- Squat Jump
- Long Jump
- Lunge Jump
- One Leg Touch Downs (no weights)
Lower Body Military Exercise List (with Equipment)
- Deadlift with Barbell
- Options: Kettlebell(s)
- Squat with Barbell
- Options: Kettlebell(s), Plates, Sandbags, Bands
- Lunge with Barbell
- Options: Kettlebell(s), Plates, Sandbags, Bands
- Good-Mornings with Band
- Options: Barbell, Kettlebell(s), Plates, Sandbags
- Romanian Deadlift with Barbell
- Options: Kettlebell(s), Plates, Sandbags, Bands
- 1 Leg Touchdowns with Kettlebell
- Options: Plates, Sandbags, Bands
- Drag with Sled
- Options: with Partner
Military Core Exercises

To be considered a “core exercise” the following criteria must be met:
Must challenge the muscular strength and or endurance of the following muscles;
- Transverse Abdominis
- Obliques
- Rectus Abdominis
- Low Back (with slight use of Glutes/Hamstrings)
Core Military Exercise List (Bodyweight)
- Crunch
- Bicycle Kicks
- Plank
- “The REAL” V-up
- Supermans
- American twist
- Side crunch
- Flag
- Knee Hug
- Front Leaning Rest Position
- Flutter Kicks
- Side Plank
- Reverse Crunch
- Hands to Sky
Core Military Exercises List (with Equipment)
- American Twist with Plate
- Options: Sandbag, Kettlebell, Med Ball
- Over Head Side Bends with Plate
- Options: Kettlebell, Sandbag, Med Ball
- American Get-Ups with Kettlebell
- Options:
- Sandbag
- Plate
- Options:
- Wood Chop with Med Ball
- Options: Plate, Sandbag, Bands
- Rotational Twists with Band
- Pull-Throughs with Band
- Power Throw with Band
- Good Mornings with Band
- Swings with Kettlebell 2 Arms
- Roll-Out with BB
- Options: Wheel
Military Conditioning Exercises
To be considered a “conditioning exercise” the following criteria must be met:
- Multi-Joint
- Light Weight/Resistance
- Repetitive (Multiple reps can be performed)
- Quick
- Can be performed for 60+ seconds if necessary

Military Conditioning Exercise List (Bodyweight)
- Burpee
- Burp
- Burpee on Incline
- Sprints
- Hill Sprint
- Jog
- Jump Rope
- Side to Side Shuffle
- Side Shuffle
- Karaoke
- Backward Run
- Butt Kickers
- High Knees
- Sprints with Band (Back & Forth)
- Bear Crawl
- Crab Walk
- Slams with Med Ball
- Wood Chopper with Med Ball
- Squat Thrust
- Mountain Climber
- Jumping Jacks
- Split Jumps
- Lunge Jump
- Toe Taps
- Squat Jump
- Squat Jump (Prisoner)
- Step-Ups
- Long Jump
- Shouldering with Sandbag
Military Conditioning Exercise List (with Equipment)
- Swing with Kettlebell
- Front Squat & Press with Barbell
- Options:
- Sandbag
- Plate
- Kettlebell
- Options:
- Farmer’s Walk with Kettlebells
- Options:
- Dead Up-Right Rows with Barbell
- Options:
- Dead Clean Press with Barbell
- Options:
- Shouldering with Sandbag
- American Get-Ups with Kettlebell
- Jump Rope
- Standing Power Throw and Retrieve with Med Ball
- Options:
- Wood Chop with Med Ball
- Options: Sandbag, Plate, Bands
- Drag with Sled
- Options:
- Partner
- Options:
- Pushing
- Slams with Med Ball
- Sledgehammer Swing on Tire
- Squat & Shoulder-Chest Hold with Med Ball