Short answer: Complete two to four controlled rounds of pushing, pulling, legs, core and conditioning. Use a phone timer or clock and record the variation and repetitions.
Who this workout is for
This no-cost routine is for adults seeking simple conditioning, not official military preparation. If you prefer a longer schedule, use the four-week plan.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Incline or floor push-up | 8–15 | Scale leverage |
| Band row or secure table row | 8–15 | Balance pressing |
| Squat | 12–20 | Controlled pace |
| Reverse lunge | 6–10/side | Stable steps |
| Plank | 20–40 sec | Breathe normally |
How to perform the session
Use a free timer and take 30–60 seconds between exercises. Complete two rounds initially. The workout remains free whether or not you use an app.
How to progress
Add repetitions or one round after the session remains consistent twice. Avoid turning every free workout into a daily maximum. Read daily push-up recovery.
How RepSaga fits
RepSaga is optional and may include current App Store purchases; verify its listing. It can make the push-up station a game, while paper tracking remains a completely free alternative. Compare free military apps.
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 military calisthenics free to do?
Yes. Basic bodyweight circuits need no subscription, though optional equipment and apps may cost money.
Is this an official military workout?
No. It is a general military-style circuit.