FOCUSED • PROUD • HONORABLE
CRUSADER READY
Mental fitness. Physical resilience. Real-world tools.
DAILY 16
Conditioning only. Tap any exercise for its position-and-arrow guide. Most movements use two working sets; Mountain Climbers finish the circuit for at least two minutes.
01Push-Ups2 × 10–20
Keep a straight line from shoulders through heels. Lower under control and press back to a strong plank.
2 × 10–2002Crunches2 × 10–20
Brace the midsection and curl the upper torso up under control. Avoid pulling on the neck.
2 × 10–2003Dirty Dogs2 × 10–20 / side
From hands and knees, keep the knee bent and lift it out to the side without twisting the torso. Return with control.
2 × 10–20 / side04Wide Push-Ups2 × 10–20
Set the hands wider than shoulder width, maintain a rigid trunk, lower under control, and press back up.
2 × 10–2005Dive-Bomber Push-Ups2 × 10–20
Start with hips high. Sweep the chest forward and low between the hands, finish with the chest open, then reverse smoothly.
2 × 10–2006Elbow-to-Knee Crunches2 × 10–20 / side
Curl and rotate the torso so one elbow travels toward the opposite knee. Control the return and switch sides.
2 × 10–20 / side07Side Crunches2 × 10–20 / side
Lie on one side and shorten the space between the ribs and hip as the torso and legs lift slightly. Repeat both sides.
2 × 10–20 / side08Prone Flutter Kicks2 × 10–20 / leg
Lie face down and alternate lifting straight legs with small controlled movements from the hip.
2 × 10–20 / leg09Back Extensions2 × 10–20
Lie face down and lift the chest and legs only as far as you can control, then lower smoothly.
2 × 10–2010Donkey Kicks2 × 10–20 / side
From hands and knees, drive one leg back and up without over-arching the lower back. Return the knee under control.
2 × 10–20 / side11Hip Adduction2 × 10–20 / side
Lie on your side with the top leg crossed in front. Lift the lower straight leg by squeezing the inner thigh, then lower slowly.
2 × 10–20 / side12Side-Leg Raises2 × 10–20 / side
Lie on your side with hips stacked. Lift the top leg without rolling backward, then lower under control.
2 × 10–20 / side13Steam Engines2 × 10–20 / side
Stand tall with hands behind the head. Bring one knee toward the opposite elbow, return, and alternate sides with control.
2 × 10–20 / side14Lunges2 × 10 / side
Step forward, lower under control with both knees bending, then drive back to standing. Alternate sides.
2 × 10 / side15Side-Straddle Hops2 × 20
Jump the feet out as the arms travel overhead, then return feet and arms to the starting position in a smooth rhythm.
2 × 2016Mountain Climbers2:00 MINIMUM
Hold a strong high plank and alternate driving the knees forward. Keep the trunk controlled as the pace builds.
2:00 MINIMUM