- Pull-ups
Pull ups are some of the most common workouts out there. It’s a very traditional military workout that involves upper body strength. The pull-up is a closed chain movement where the body is hanging by the hand and then use the lats, shoulders and arms to pull your chin over the bar. The further you go down and the farther your chin gets over the bar the better the workout is. Anytime there is more extension it’s better. Ideally you want to get the bar to the middle of your chest. Pull ups are also a very common way to measure upper body strength. The strength that is measured is often called “pulling muscles”. This is part of the physical test that they do in the Marine Corps.
- Chin-Ups
Now moving onto the chin up. The chin up is very similar to the pull up with one main difference, which involves the palms of your hands facing toward you, while the palms of your hands are facing away in a pull-up. Also pull-ups often have a grip that is slightly wider than your shoulders, when the chin up is typically closer. Both workouts include pulling your body up until the chin passes the bar. One of the biggest differences, are the muscles worked. Chin ups focus even more on the lats and put a direct focus on the bicep.
- Body Weight Squats
Next is a very functional exercise known as the squat. What makes it a callisthenic workout as it is nothing more than a bodyweight squat. This is a good warm-up and get you ready to add weight. The primary muscles worked are the quadriceps, and secondary muscles include hamstrings and calves. To perform this work out you simply stand shoulder width apart. And then squat to about 90 degrees. It can help to put your hands straight out in front of you to counterbalance your weight as it shifts backwards. To add difficulty to this work out you can hold a medicine ball, use resistance bands, or a barbell squat.
- Sit Up
This next workout focuses solely on your core. It is and abdominal workout that has been tried and tested. The sit up is something that you do every day without realizing it. Which makes it one of the more functional workouts there are. The difficulty of this workout is considered beginner and can be performed pretty much anywhere. To start the sit up, lay on your back and simply sit up while clenching the abdominal muscles. To help you perform this exercise make sure to have your feet supported under something for stability.
- Pushup
The push-up is another workout that is often used to examine the strength of someone in the marine corps. The push-up is performed by lying face down on the floor with your hands slightly wider than your shoulders. Push down on the floor to raise your body up by extending the arms, and then lowering yourself back down. A key to this exercise is maintaining a straight body throughout. The primary muscle worked is the chest and secondary muscles include shoulders and triceps.
Power Calisthenics 