The goal of the Mercenary workout is to challenge the lower body, abs and upper body. To get in better cardio shape, working your entire body together works best. Bodyweight exercises targeting different muscle groups help push you toward exertion the fastest. Use this bodyweight routine as part of an at-home workout, outside, or even in the gym, as well. The Mercenary workout poster was designed by Niela Rey, from Darebee.com.
The Mercenary workout is a part of the Bodyweight Workouts Category. Using different bodyweight exercises, like pull ups, jump squats this is a total body workout. The emphasis on abs occurs from the planks, sit ups, knee raises and leg raises (to failure). The Mercenary workout has a strong focus on legs and abs. With jump squats and jumping lunges, the Merc plyometrically works their butt, hamstrings, quads and calves.
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Mercenary Bodyweight Workout
The Mercenary Bodyweight Workout challenges you with a total body circuit routine. It consists of:
- Pull ups + Knee Raises + Knee Raised Pull ups (each to failure)
- 20 Jump Squats
- 10 Planks Walk-outs
- Push ups (to failure, use knees if needed)
- 20 Jumping Lunges
- 20 Sit Ups
- Leg-Raises (hold to failure)
- Rest & Repeat Circuit
Because this bodyweight workout prepares you for a real challenge, like life in the military, there is a push towards failure. These exercises require both an upper and lower body focus. The workout routine includes knee raises, sit ups, and raised leg holds to help you build a six-pack and strong core. Combined with the upper and lower body work, this bodyweight workout will help you get your entire body in shape.
Beginners should rest for up to 2 minutes between each round. Reduce this amount of time to increase your fat-burning potential. You will find that shortening your rest periods turns this into a HIIT workout. HIIT workouts are the best way to burn fat. Increase the fat-burning aspect of circuit training by slowly minimizing the amount of rest between circuits.
- Level I: 3 Circuits
- Level II: 5 Circuits
- Level III: 7 Circuits
- Advanced Goal: 10+ Circuits
Adding A Muscle-Building Routine
Think about adding a muscle routine, if you do have the time to get to the gym. The Joe Manganiello Magic Mike Workout is a popular workout right now. He uses supersets to transform his body and chisels his abs and chest for his recent projects like Magic Mike XXL.
Like This Workout? Get more bodyweight workouts by checking out our Bodyweight Workouts Section. If you’re looking for more workouts to help you get in shape, some of the most popular muscle building workouts are the Chris Hemsworth Thor Workout, Chris Pratt Jurassic World Workout, and the Captain America Workout.
Share The Mercenary Workout
Know anyone interested in transforming their body into a physique ready for combat, or just looking for an at-home workout to get in shape?
The Mercenary Workout is a great place to start. Get stronger every day, by increasing intensity. Strive to get those circuits done faster each day. Record your times and beat them. Share the Mercenary Workout Now!