We at DDG want to help you to be ready for whatever life throws at you. Each week we will provide you with body weight workouts you can do out hunting, in your home, at base, or where ever you find yourself (for those days…).  No gym, no equipment, no sales pitch, no fee, no gimmicks.  
So get off your ass and go!

DROP DOWN

  • Perform each exercise below for 30 sec with little to no rest between moves.  Repeat full routine 3-4x.

Warm Up – 1 mile jog

 

ROUTINE:

Squats

  

  • Stand tall, feet shoulder distance or slightly wider
  • Sit hips back and down as if you are sitting in a chair
  • Lower until thighs are parallel to the floor.  Knees stay over ankles and weight is in the heels.
  • Drive through heels to stand up. Repeat

Military Push Ups`

  • Begin in a plank position. Hands shoulder width apart, body in a straight line, feet hip distance.
  • Lower body down, elbow push back and out diagonally til upper arms are parallel to the floor.
  • Press through palms to rise up. Repeat.

Frog Jump Squats

  • Stand tall, feet wider than shoulders, toes slightly turned out
  • Sit hips down reaching fingers toward the floor.
  • Lower until thighs are parallel to floor, knees stay over ankles and weight is in the heels
  • Drive through heels to explode off the floor.  Land with soft knees to absorb impact. Repeat

Push Up to Star Plank

  • Begin in push up position, hands are slightly wider than shoulder width, body in a straight line, feet hip distance apart.
  • Perform a push up, then shift weight to left arm, twist to side bringing right arm up toward ceiling.  Advance this move by lifting the right leg off into a star figure. Modify by keeping legs stacked.
  • Lower arm back down.  Perform a push up, repeat other side.

Jump Switch Lunges

  • Stand tall, step the right leg back, left foot forward, feet stay hip distance in width.
  • Propel off both feet, jump into the air switching legs.
  • Land with soft knees, right foot forward, left foot back. Repeat.

Shoulder Push Ups

  • Begin in push up position, hands are slightly wider than shoulder width, body in a straight line, feet sit hip distance.  (For advanced option, feet can lift up on wall, tree, any nearby stable object)
  • Lift hips toward ceiling, toes stay planted to ground.  Body should look like an upside down “V”.
  • Lower top of head toward ground, press up through palms engaging the shoulders. Repeat.

Calf Balance Squats

  • Stand tall, feet wider than shoulders, lift heels off the floor.
  • Sit hips down reaching fingers toward the floor.
  • Lower until thighs are parallel to floor, knees stay over ankles and weight is in the heels
  • Push through the balls of the feet, rise up keeping knees soft. Repeat

Pledges

  • Begin in a plank position, shoulders over wrists, body in a straight line, feet sit hip distance.
  • LIft right hand off the floor and tap the left shoulder.
  • Release back to ground, repeat with left hand to right shoulder
  • Work to keep hips and shoulders squared to ground.  If hips start to rotate drop to knees.

Lateral Leaps

  • Stall tall, feet shoulders distance.
  • Lift the left knee up, balancing on the right leg.
  • Push off the right leg and propel the body to the left.
  • Land softly on the left leg, with right knee raised. Repeat

Plank Jacks

  • Begin in a plank position, shoulders over wrists, body in a straight line, feet together.
  • Brace strong through the core, jump legs wide then back together again.

Cool down with a light jog and stretch.

Bonus: Post a picture of yourself after your workout and tag us #DDGWORKOUT to be entered into win our monthly giveaway.
Fitness needs to be fun.  Get outdoors and maybe get the kids involved….