OCS fittness training - JEFIT

OCS fittness training - JEFIT

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OCS fittness training

General

Intermediate

Body

Plan Details

The OCS fittness training routine is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

How I got ready for OCS

Routine detail

Mon

legs

11 exercises

Wall Calf Stretch Demonstration

Wall Calf Stretch

3 Sets x 8 Reps

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

3 Sets x 8 Reps

Quadricep Stretch Demonstration

Quadricep Stretch

3 Sets x 8 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 8 Reps

Barbell Lateral Lunge Demonstration

Barbell Lateral Lunge

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Flutter Kick Demonstration

Flutter Kick

3 Sets x 8 Reps

Box Jump with Single-Leg Stabilization Demonstration

Box Jump with Single-Leg Stabilization

3 Sets x 8 Reps

Step Machine Demonstration

Step Machine

1 Set

Tue

shoulders and abs

11 exercises

Arm Circles Demonstration

Arm Circles

3 Sets x 8 Reps

Upward Stretch Demonstration

Upward Stretch

3 Sets x 8 Reps

Shoulder Stretch Demonstration

Shoulder Stretch

3 Sets x 8 Reps

Kettlebell Military Press Demonstration

Kettlebell Military Press

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 8 Reps

Side Plank Demonstration

Side Plank

3 Sets x 8 Reps

Toe Touches Demonstration

Toe Touches

3 Sets x 8 Reps

Wed

chest and back

11 exercises

Back Bend Demonstration

Back Bend

3 Sets x 8 Reps

Chest and Shoulder Stretch Demonstration

Chest and Shoulder Stretch

3 Sets x 8 Reps

Dynamic Back Stretch Demonstration

Dynamic Back Stretch

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Kettlebell Alternating Row Demonstration

Kettlebell Alternating Row

3 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Running Demonstration

Running

1 Set

Thu

superior limb

12 exercises

Wrist Circles Demonstration

Wrist Circles

3 Sets x 8 Reps

Tricep Stretch Demonstration

Tricep Stretch

3 Sets x 8 Reps

Bicep Stretch Demonstration

Bicep Stretch

3 Sets x 8 Reps

Deadlift to Bicep Curl Demonstration

Deadlift to Bicep Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Wrist Roller Demonstration

Wrist Roller

3 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Barbell Tricep Press (Close Grip) Demonstration

Barbell Tricep Press (Close Grip)

3 Sets x 8 Reps

Rowing Demonstration

Rowing

1 Set

Fri

abs and cardio

10 exercises

Child's Pose Demonstration

Child's Pose

3 Sets

Overhead Stretch Demonstration

Overhead Stretch

3 Sets x 8 Reps

Shell Stretch Demonstration

Shell Stretch

3 Sets x 8 Reps

V-Up Demonstration

V-Up

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 8 Reps

Alternating Leg Bridge Demonstration

Alternating Leg Bridge

3 Sets x 8 Reps

Running Demonstration

Running

1 Set

Sun

ruck or lift

1 exercise

Walking Demonstration

Walking

1 Set