Short answer: Warm up for three minutes, alternate five scalable exercises for ten minutes and cool down for two. Use controlled work-rest intervals.
Who this workout is for
This session is for women who already tolerate basic bodyweight exercise. It is not an official military workout. Beginners should use the beginner military-style routine.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Minutes 0–3 | Walk, shoulder circles, easy squats | Warm-up |
| Minutes 3–13 | Incline push-up, row, squat, lunge, plank | 30 sec work / 30 sec change |
| Minutes 13–15 | Walk and controlled breathing | Cooldown |
| Frequency | Two or three times weekly | Nonconsecutive |
| Scaling | Raise push-up surface and shorten holds | Preserve form |
How to perform the session
Set up the row or band safely before starting. Stop intervals early when repetitions slow or alignment changes. The timer is a ceiling, not an obligation.
How to progress
Add one or two clean repetitions within selected intervals or use a slightly harder variation. For more volume, use the four-week women’s plan.
How RepSaga fits
Use RepSaga for the push-up intervals if phone placement remains safe. The app can turn those reps into RPG progress, while the timer and separate log cover the rest.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
Is 15 minutes enough for a military-style workout?
It can provide a useful short circuit, though it is not a substitute for all strength and conditioning needs.
Do I have to use floor push-ups?
No. Wall or incline push-ups are valid scalable options.