Thoughts on this 5-exercise military calisthenics routine for men?

Hey guys,

I am looking to throw some bodyweight conditioning into my routine on active recovery or off-days and stumbled upon a beginner military calisthenics guide for men. It suggests a simple 5-exercise circuit: push-ups, bodyweight squats, reverse lunges, planks, and glute bridges.

Since this forum focuses heavily on strength training, muscle building, and progressive overload, I wanted to get your honest feedback on this approach. Is a basic bodyweight circuit like this actually useful for building a functional conditioning base, or is it too low-load to be worth the time?

Also, the BetterMe article mentions that it completely lacks pulling or carry movements unless you have extra equipment. For those of you who balance weightlifting with calisthenics, how would you modify or program this circuit to keep it balanced? Appreciate any advice!

 

Hi @Emwilsn

I think the routine has value, provided you are clear about what you want it to achieve.

Push-ups, squats, reverse lunges, planks and glute bridges cover a reasonable amount of the body and should work well as a short conditioning circuit. For a beginner, they can also help build movement confidence and muscular endurance. However, someone who already lifts regularly may find the standard versions too easy to produce much additional strength or muscle growth.

The other consideration is whether this is genuinely active recovery. If you race through several rounds, take every set close to failure and finish exhausted, you have effectively added another training session. On an off-day, I would keep two or three repetitions in reserve, use controlled form and finish feeling better rather than drained.

The lack of pulling is probably the biggest weakness. If equipment is available, I would add one of the following:

• Pull-ups or assisted pull-ups
• Inverted rows
• Resistance-band rows
• Band pull-aparts

A loaded carry would also fit well. Farmer’s walks are ideal, but even walking with a reasonably heavy backpack or two loaded bags would add grip, trunk and upper-back work.

You could also progress the existing exercises rather than simply doing more repetitions: feet-elevated or deficit push-ups, split squats, walking lunges, single-leg glute bridges and harder plank variations.

Something like two to four controlled rounds, once or twice a week, could complement weight training nicely. I would just avoid turning every recovery day into another hard workout.

How many days are you currently lifting, and is your main aim better conditioning, extra calorie expenditure or improving your bodyweight strength?

 

Great topic. If using this circuit for active recovery, keep RPE under 6 and focus on joint mobility rather than pushing to failure on push-ups and lunges.