Second Lieutenant Joshua Stephens is no stranger to the military lifestyle—it's in his blood. Stephens' father was a soldier who served in Special Operations for 21 years, and he's continuing the tradition as the family's first officer."I not only want to give back to my country, but I also wanted (to be a part of) an organization that would allow me to constantly push my limitation physically and mentally, all while leading soldiers," Stephens says.And he got just what he signed up for while learning, growing and embracing all of the demands and challenges. "Being in the military means you're not working a job, rather living a lifestyle," he says. "You're expected to maintain, at all times, a standard of physical fitness so that you can perform your duties as a soldier and that your unit is combat ready," he adds.To get a real-life idea of how soldiers train and condition themselves, we spent an afternoon having Stephens run us through one of his routines. Stephens typically trains 5-6 days per week. The following workout is 60-90 minutes.Everything You Need to Know About the U.S. Coast Guard>>>
HEAVY BAG WORK
DO THIS:30 minutes of mixed combination broken up with 4 sets of 35 reps of sit upsBENEFITS:Power, Endurance and ConditioningNOTEWORTHY QUOTE:"I find that on a daily basis I tend to pick the minds of those around me to better myself as a leader."
DO THIS:4-6 sets of flips for 10 metersBENEFITSExplosive Power, Full Body Strength and Conditioning
DO THIS:4 sets of 25 total repsBENEFITS:Core Strength and EnduranceNOTEWORTHY QUOTE:"I have a new level of confidence as well as a new understanding of the needs to be physically fit—so that I can lead from the front as an example for my soldiers to look up to."
DO THIS:4 sets of 25 reps with 35-45 lbs.BENEFITS:Full Body Power and Endurance
DO THIS:4 sets of 50 repsBENEFITS:Upper Body Strength and Conditioning
DO THIS:4 sets of 50 repsBENEFITS:Lower Body Strength and Conditioning
Are You Fit Enough?
How do you match up to these standard military requirements?