Gym Trainer Ai
Trained With Ai
Thursday - Military
Phase 1
Full Body & Cardio
Total Body Conditioning · 8 Exercises · ~45–50 min
Tap ► on any card to watch the exercise demo
Burpees
Full Body, Cardio
3 sets × 15-20 reps
Squat Thrusts
Legs, Core, Cardio
3 sets × 15-20 reps
Push-ups
Chest, Shoulders, Triceps
3 sets × 20-25 reps
Jump Squats
Legs, Glutes, Cardio
3 sets × 15-20 reps
Plank Shoulder Taps
Core, Shoulders, Stability
3 sets × 20-25 reps each side
Lunges
Legs, Glutes, Balance
3 sets × 12-15 reps each side
Mountain Climbers
Core, Cardio, Legs
3 sets × 25-30 reps each side
2-Mile Run
Cardio, Legs, Endurance
2 miles (approx 16-20 min)
Military Full Body Tips
- 🔥 Burpees: Full range of motion — squat, plank, push-up, jump. Real combat movement simulate karta hai.
- 💪 Plank Shoulder Taps: Core stability + shoulder strength. Military mein weapon handling ke liye important.
- ⚡ Jump Squats: Explosive power build karte hain. Phase 1 mein 15-20 reps se shuru karo.
- 🏃 2-Mile Run: Army ACFT standard hai — aerobic endurance base build karo. Har week pace improve karo.
- 🛡️ Recovery: Full body workout ke baad hydration aur protein intake zaroori hai.