A Boot Camp-Inspired Workout on Veteran’s Day

Boot camp-style workouts became popular more than 30 years ago and we’re still in awe of the mental and physical strength they require and the results they deliver. On Veteran’s Day, we salute the men and women who have demonstrated their mettle, and extend our gratitude to those who have served and then have chosen a civilian career of service at 24 Hour Fitness.

This boot camp-inspired 24GO Daily Challenge is meant to honor their contributions past and present. It’s a pyramid workout, which means each move starts with a high number of reps that decreases with each round as you become more fatigued. Be sure to follow all the cool-down movements for optimal recovery and results. Click here for the full app experience and instructions.

Warm-Up

Start the treadmill, increase the incline to 5 percent, and then increase the speed until you are walk at 3.5 to 4.5 miles per hour.

Barbell Superset

Perform 10 squats followed by 10 deadlifts, and repeat the superset five times.

Barbell Squats

https://www.youtube.com/watch?v=JPdoLaaA168

• Place the barbell on the meaty part of your shoulders (not on your neck). Stand with your feet shoulder-width apart and an overhand grip on the barbell.
• Sink your hips down and back until your knees are bent at 90 degrees.
• Keep your chest proud.
• Press away from the ground through your heels and squeeze your glutes as your hips extend, to return to standing.

Barbell Deadlifts

https://www.youtube.com/watch?v=syGdS8wIKtM

• Start with your feet hip-width apart and an overhand grip on the barbell.
• Bend your knees.
• Hinge at your hips to lower the bar.
• Keep the bar close to your body.
• Squeeze your glutes as you push your hips forward to stand. Keep your spine strong as you rise.

Pyramid Set 1

https://www.youtube.com/watch?v=WqxPtuM3ZjI

• Perform four rounds of Bulgarian Split Squats, reducing the number of squats with each round.
• Step forward and place the top of your rear foot on a box or step. You may need to adjust your standing leg forward.
• Bend your standing leg to lower your hips into a squat. Lower yourself until your rear shin is vertical to the ground.
• Press the ground away through your standing heel as you rise to your starting position.

Round 1: 15
Round 2: 12
Round 3: 10
Round 4: 6

Pyramid Set 2

https://www.youtube.com/watch?v=KtpvK_qZe9A

• Perform four rounds of Seated Leg Extensions, reducing the number of squats with each round.
• Adjust the back pad so your knees align with the machine arm axis.
• Adjust the roller pad so that it rests on the top of your ankles.
• Adjust the machine axis so your legs are bent at 90 degrees.
• Extend your legs straight without locking your knees.

Round 1: 15
Round 2: 10
Round 3: 8
Round 4: 6

Pyramid Set 3

https://www.youtube.com/watch?v=65vwYKNxUJs

• Perform four rounds of Lying Hamstring Curls, reducing the number of squats with each round.
• Adjust roller pad above heels.
• Lie on your stomach and grasp the machine handles.
• Adjust your position so your knees align with the axis of the machine.
• Bend your knees to bring your heels to hips with control.

Round 1: 15
Round 2: 10
Round 3: 8
Round 4: 6

Machine Superset

https://www.youtube.com/watch?v=rtpI0Oh4tuw

Perform 12 reps of Seated Inner Thigh Presses and 12 reps of Seated Outer Thigh Presses, and repeat the superset four times.

Cool-Down

Perform each of these movements for 60 seconds in sequence.

IT Band Roll-Out

https://www.youtube.com/watch?v=-4J874h8_-k

• Lie sideways on the foam roller with your forearm on the ground. Position the roller on the floor perpendicular to your bottom leg, at the top of the knee .
• Push with your forearm to roll up toward your hip and then back down to your knee.
• Repeat on the other side.

Quad Roll-Out

https://www.youtube.com/watch?v=KLNMAo3cxok

• Lie face-down with the foam roller positioned at the tops of your knees, and rest on your forearms.
• Push with your forearms to roll up to the top of your legs, and then to roll back down to the tops of your knees.

Glute Roll-Out

https://www.youtube.com/watch?v=lk835FIcB8A

• Sit on the foam roller with your hands on the ground and the roller perpendicular your legs.
• Plant one foot on the ground and cross the other leg over your planted knee.
• Shift your weight toward your crossed leg.
• Roll on your back pocket (or pretend you have one).

Hamstrings Roll-Out

https://www.youtube.com/watch?v=o4HKA52m0KI

• Sit on the foam roller with your hands on the ground and the roller perpendicular your legs, under your glutes.
• Roll forward toward your knee and back toward your glutes.

Folding Hip Stretch

https://www.youtube.com/watch?v=w3sC9mMg5X4

• Sit on the floor with both legs bent at 90 degrees: One leg should be bent in front of your body, and the other behind you.
• Reach forward with your torso, keeping your spine long.
• Breathe deeply into the stretch.

Forward Lunge and Rotation

https://www.youtube.com/watch?v=jNXZ3xjzaXI

• Step forward into a lunge and place both hands inside your front foot.
• Lift the hand next to your knee and rotate as you extend your hand to the ceiling. Let your gaze follow your hand.
• Lower your hand and then push off your front heel to return to standing.
• Repeat on the other side.

Video credit: Tom Casey, box24studio.com