Resistance 3 – Plyometrics are introduced into the strength training portion to increase your muscle endurance.Resistance 2 – It consists of burpee presses, squat jumps, chin-ups, pull punches and corkscrew lifts.You can use a sandbag or medicine ball for resistance. Resistance 1 – 5 simple moves put into circuit training.

Core 2 – The same moves from Core 1, but now you’re doing 22 reps per move!.

Core 1 – In this 10 minute, 10-move series, you’ll work your lower back, abs, and obliques.

You’ll do spider crawls, climbers, fast feet, lunges, and burpees. Cardio 3 – These 3 rounds include floor work and plyo moves which will have your legs screaming.Expect sprints, mountain climbers, moving planks and gorilla crawls. Cardio 2 – The exercises push you past your plateau.Cardio 1 – You’ll do 7-moves to get your heart rate up throughout the full 22 minutes.Each workout alternates between functional resistance, cardio, and core-focused training. The 8-week program includes total-body workouts designed to maximize strength gains and fat loss. Preview of the workouts:Ģ2 Minute Hard Corps is an 8-week program and includes 3 strength workouts, 3 cardio workouts, and 2 core workouts.Įach workout is set to a cadence and your goal is to keep up. Veterans have compared it to their daily PT. The moves are easy to learn, but they require maximum effort for those 22 minutes. The workout is set up as a boot camp class. All of the moves we’ve seen from this intense workout are full body as well – each day you’ll be pushed to your limits!

– Tony HortonĢ2 Minute Hard Corps was inspired by military-style workouts and is designed to get you max results in 22 minutes. For 8-weeks you’ll use eight routines that alternate between total-body cardio and resistance workouts. So you get a program that works your whole body and that’s straightforward enough for you to do on Day One. I combined the laser focus and no-nonsense simplicity of Military PT with the science behind quick workouts that deliver maximum results. We’ll look at what’s included, 22 Minute Hard Corps results, and frequently asked questions below. Tony Horton’s 22 Minute Hard Corps military-inspired boot camp workout is 22 intense minutes that will test your endurance, agility, and strength.

Tony horton 10 minute workout on pdf