Commando Bodyweight Workout

Image of exercises used in the Commando Bodyweight Workout
The Commando Bodyweight Workout is a quick workout you can do anywhere. Whether you’re training for the military, or just want a stronger body, this workout will help get you there. You can do it as an at-home workout. The Commando Bodyweight workout was designed by Niela Rey, who writes at

The goal of the commando workout is to get in better shape. A focus on intensity will hep get you there faster. Fat-burning and muscle-building are accomplished by putting your body through different bodyweight exercises. The best part is you can do this as an at-home workout, or anywhere else you wish to get in shape.

Commando Workout

The Commando workout is a part of the Bodyweight Workouts Section. Using different bodyweight exercises, like push ups, punches and planks helps your entire body get in shape. The main focus is on the arms, chest and abs. You will notice these exercises especially train the chest, shoulders, triceps and abs.

Image of exercises used in the Commando Bodyweight Workout
Neila Rey

If you go at a brisk pace, The Commando bodyweight workout also functions as a cardio workout.

Commando Bodyweight Workout Routine

The Commando Bodyweight Workout Routine includes:

  • Push-ups (to failure)
  • 10 Shoulder taps (each arm)
  • 4 Staggered push-ups
  • 40 Forward arm punches
  • 40 Speed Bag punches (air)
  • 4 Raised-leg push-ups
  • 10 Up-Down Planks

Because the Commando bodyweight workout prepares you for life in the military, it requires both upper and lower body focus. The workout routine also includes planks, which work your abs/core. So, the Commando bodyweight workout is a total body workout.

It’s also considered a cardio workout. The faster you do each exercise, the more fat-burning will occur as a result. For a beginner, try 3 rounds of the workout. At an intermediate fitness level, go for 5 rounds. If you’re advanced, do at least 7 rounds, and time yourself each time. Try to get better, by going faster, while maintaining proper form.

More advanced: Do shoulder tap pushups, instead of just doing the taps in plank position. See the link for video instructions on how to do shoulder tap pushups. Adding progressive overload and intensity will help prepare you for the military, or whatever goal you’re aiming for. Progressive overload is the idea you want to make your workouts harder over time. Intensity means doing this workout harder, faster and in less time. Combining these techniques will help you get amazing results from the Commando bodyweight workout.

Get More Bodyweight Workouts

Like This Workout? Get more bodyweight workouts by checking out our Top Bodyweight Workouts page. If you’re looking for more workouts to help you get in shape, one of the most popular is The Rock Workout.


(For people looking to get in shape for the military, The Rock Workout & Diet is Pop Workouts’ most read article.)

The Rock also posted an easier version of his workout, the Team Hercules workout. This was primarily meant for his fans to follow as a beginner workout. Although these are not bodyweight workouts, they helped prepare The Rock for his transformation into Hercules. As Hercules, The Rock had to perform a lot of bodyweight challenges throughout ancient Greece.