Ray Peleckas, N.A.S.M.

Take on the two circuits, then test yourself with the benchmark workout. If you can't pass the test, drop and give us 20. (Just kidding. Work your way up to a lower and lower score each week!)

Do 2 rounds of this circuit to bulletproof your shoulders. The first move trains shoulder stabilizers; the second warms up your rotator cuffs. Rest 15 seconds after each set.

135-Degree Wall Slide

Stand facing a wall, a few inches from it. Press your forearms flush against it, elbows bent 90 degrees, palms facing each other. Angle your forearms out slightly; this is the starting position. Squeeze your shoulder blades and slowly slide your arms up and out without shrugging; then slide them back down. Thats 1 rep; do 15.

90-Degree External Rotations

Think you have what it takes to gear up and pass through a military-style bootcamp? You might not be going to basic training, but this simple bodyweight routine will help you to build up strength in your shoulders and chest while maxing out your upper body mobility.

The Zero-Gear Military Workout

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Ray Peleckas, N.A.S.M.

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The Zero-Gear Military Workout