exercises...

Below you'll see a list off all the exercises that are currently in the "Loose Cannon" database. Keep coming back to see what's been added and feel free to contact, "Loose Cannon Fitness" should you have any suggestions as far as what kind of exercises you would like to see included in the, "Loose Cannon" library!

Click on the name of any exercise to purchase it!

Click on these links to sort by Gear, Difficulty Level and Muscle Group.

80 - 20s

Difficulty: I

Equipment:: N

Muscle Group: LB

80% of your weight on your front foot, 20% on your back foot. Reach down, touch the floor and repeat! Beautiful!

Back and Forth

Difficulty: I

Equipment:: N

Muscle Group: LB

Designed to increase your capacity for explosive side to side movements - especially relevant for athletes needing that extra edge when it's time to lead off your base or cover your man. Otherwise, it's just a great exercise for your lower body!

Bench Press / Rocking Chairs

Difficulty: E

Equipment:: Y

Muscle Group: UB

You're doing Bench Press first, but pay attention to the fact that you're alternating between a double time pace and a half time pace. That will shred your pecs when you do it right. And by the time you're supposed to be doing Rocking Chairs, your chest will be gasping for breath!

Bent Over / Upright Rows

Difficulty: I

Equipment:: Y

Muscle Group: UB

Start off doing Bent Over Rows then segue into Upright Rows. Same muscle, but from a different angle. Quality!

Bicycles

Difficulty: I

Equipment:: N

Muscle Group: LB

Old favorite. Quality groove! Sweet little abdominal exercise! Go get it!

Bosarge's

Difficulty: E

Equipment:: N

Muscle Group: C

I don't care who you are! This will wear you out! You're doing 8 counts of touching the chair with your feet and the two Squat Thrusts. That will do some delicious damage!

Burpees

Difficulty: I

Equipment:: Y

Muscle Group: CPD

One of the best and worst exercises on the planet! Burpees! (10 reps)

Burpees (25 reps)

Difficulty: E

Equipment:: N

Muscle Group: CPD

One of the best and worst exercises on the planet! Burpees! This is the "expert" version. You're doing 25. Got get it! (25 reps)

Calf Raises

Difficulty: I

Equipment:: N

Muscle Group: LB

The first part of the exercise will tax both your calves and your quads. Then when you get on the chair anything that has yet to be shredded will at that point be sliced and diced!

Checkerboards

Difficulty: I

Equipment:: N

Muscle Group: UB

This was originally designed to be a part of a workout routine for students at a local Tae Kwon Do Academy. Designed to be a double edged sword in that you're building muscle, developing endurance, increasing your agility while simultaneously honing your skill as a martial artist. Named after "Martial Arts Center of Excellence" located at Raider Hall in Quantico, Virginia, this workout will be both a challenge and a benefit to anyone who wants to give it a shot. "Checkerboards" is based on an escape skill. Watch the video and be prepared to feel your upper body and core begin to ache! Quality!

Cheerleaders / Teapots / Goblets

Difficulty: E

Equipment:: Y

Muscle Group: UB

Your Deltoids will be the ones to start complaining, then your lats and then, just when your abs were thinking that there were going to be able to relax, you hit them with Goblets. Sweet!

Cherry Pickers

Difficulty: I

Equipment:: N

Muscle Group: LB

Cherry Pickers! A classic and for good reason! Keep those feet off the deck and feel the burn!

Chinese Jumping Jacks

Difficulty: I

Equipment:: N

Muscle Group: LB

Sometimes this exercise is done as part of a Jumping Jack drill. Check that out at some point! You think it's hard in this context...

Chorus Line

Difficulty: I

Equipment:: N

Muscle Group: LB

The secret here is to get your legs up. And as challenging as it may appear from the standpoint of your legs, your core will be aching as well! Smell that? That's the smell of good training!

Clockwork

Difficulty: I

Equipment:: N

Muscle Group: LB

This was originally designed to be a part of a workout routine for students at a local Tae Kwon Do Academy. Designed to be a double edged sword in that you're building muscle, developing endurance, increasing your agility while simultaneously honing your skill as a martial artist. Named after "Martial Arts Center of Excellence" located at Raider Hall in Quantico, Virginia, this workout will be both a challenge and a benefit to anyone who wants to give it a shot. Similar to "Force March," but lower and deeper. Translation: A more delicious brand of misery and motivation!

Concentration Kicks

Difficulty: I

Equipment:: N

Muscle Group: LB

This was originally designed to be a part of a workout routine for students at a local Tae Kwon Do Academy. Designed to be a double edged sword in that you're building muscle, developing endurance, increasing your agility while simultaneously honing your skill as a martial artist. Named after "Martial Arts Center of Excellence" located at Raider Hall in Quantico, Virginia, this workout will be both a challenge and a benefit to anyone who wants to give it a shot. "Concentration Kicks" will work your quads and your core. Great way to build those muscles and focus on good kicking technique!

Crouchin' Tigers

Difficulty: I

Equipment:: Y

Muscle Group: CPD

This one is a challenge. Keeping your center of gravity stable while hoisting those weights over your head forces your muscles to work in ways that go beyond your basic military press!

Culunge's, Squats, Military Press, Calve Raises, Rows, Grahams

Difficulty: E

Equipment:: Y

Muscle Group: C

While this is the starting exercise, it's hardly the "shallow end of the pool." Good night! Depending on how heavy you go, this will definitely wake you up in the morning!

Decline Pushups

Difficulty: E

Equipment:: N

Muscle Group: UB

You can "edit" this exercise a little bit by adjusting how wide you spread your arms. Just a thought...

Devildogs - Bench Press

Difficulty: I

Equipment:: Y

Muscle Group: Chest

Bench Press the same weight 10 repetitions, 10 times.

Devildogs - Military Press

Difficulty: I

Equipment:: Y

Muscle Group: SLDRs

Lifting the weight directly over your head and back down at the pace dictated by the track. 10 reps - 10 times!

Devildogs - Pullups

Difficulty: I

Equipment:: Y

Muscle Group: UB

One of the best exercises to develop upper body strength. This will knock you out, friend! 100 pullups, 10 at a time!

Devildogs - Row

Difficulty: I

Equipment:: Y

Muscle Group: Lats

Just like starting your lawn mower - only doing it 100 times!

Devildogs - Squat

Difficulty: I

Equipment:: Y

Muscle Group: Quads

Remember to go down all the way. 10 reps, 10 times - feel those legs start to quiver!

Devildogs - Tricep Extension

Difficulty: I

Equipment:: Y

Muscle Group: TRIs

Lay down on your back, preferably on a bench so you've got room behind your head. Lift the weight (either barbell or dumbell) directly over your head, keep your elbows stationary and bring the weight back behind your head. Bring it back up - that's one!

Dewannas

Difficulty: I

Equipment:: N

Muscle Group: LB

This particular exercise has you engaging multiple muscle groups. You're kickin', punchin' while doing some deep squats on top of all that. Let's do this!

Dip and Switch (10 Reps)

Difficulty: I

Equipment:: N

Muscle Group: LB

Make sure you're bending at the knees and not at the waist on this one. Do it right, stay with the pace and you've got one quality exercise! (10 reps)

Dip and Switch (25 Reps)

Difficulty: E

Equipment:: N

Muscle Group: LB

Make sure you're bending at the knees and not at the waist on this one. Do it right, stay with the pace and you've got one quality exercise! This is just like the 10 rep version, only this one you're doing a full 25 repetitions!

Dipppin' Hammers

Difficulty: I

Equipment:: Y

Muscle Group: CPD

A great exercise for your biceps, your quads and everything in between!

Dips

Difficulty: E

Equipment:: N

Muscle Group: UB

Try elevating your legs, then lifting one leg up, then the other. Feel free to incorporate some of those dynamics to make this delicious round of pain even more tasty!

Flamingos

Difficulty: E

Equipment:: N

Muscle Group: LB

The demonstration is "sufficient," but you can make this into an excruciating exercise by going down further. Food for thought...!

Flies

Difficulty: E

Equipment:: Y

Muscle Group: UB

Lock those elbows as much as possible and feel that burn!

Flutter Kicks

Difficulty: E

Equipment:: N

Muscle Group: LB

An oldie but a goodie. I'm holding my left arm out to the side in this demo because I had surgery on it a couple of weeks prior to our making these videos. It serves a purpose, however, in that any of these exercises that have you positioning your hands under your butt can be made more challenging by putting them to your side. Food for thought...

Four - Four

Difficulty: E

Equipment:: N

Muscle Group: LB

You're doing a jab, a cross and then two kicks. Maintain the tempo that you're hearing and look! You're sweating profusely!

Gorillas

Difficulty: I

Equipment:: N

Muscle Group: LB

"Gorillas" - a very apt name once you see yourself in the mirror jumping around like a primate. But make no mistake, it's loaded with pain! Good training!

Grahams

Difficulty: I

Equipment:: N

Muscle Group: Abs

Stay with the pace, keep those legs straight, point those toes and feel the burn, baby! (25 reps)

Grahams (25 Reps) | Expert

Difficulty: E

Equipment:: N

Muscle Group: LB

Stay with the pace, keep those legs straight, point those toes and feel the burn, baby! And this version has you doing 25 deliciously miserable repetitions! Bring it! (25 reps)

Hand to Knee

Difficulty: I

Equipment:: N

Muscle Group: LB

You wouldn't think this would be that difficult, but when done right, this will take the wind out of your sails! Buckle up!

Humming Birds

Difficulty: E

Equipment:: N

Muscle Group: LB

A familiar exercise but at a pretty decent clip! Buckle up!

In's and Out's (25 Reps)

Difficulty: E

Equipment:: N

Muscle Group: LB

A great exercise! Try to keep your feet about six inches off the deck. That will make this exercise even more profitable! (25 reps)

Ins and Outs (10 Reps)

Difficulty: I

Equipment:: N

Muscle Group: Abs

This is a great exercise to build those abs, especially with the, "Loose Cannon" approach by having to stay with a prescribed tempo! Get some! (10 reps)

Iron Mikes

Difficulty: I

Equipment:: N

Muscle Group: UB

The "Iron Mike" isn't a complicated exercise, but it's a butt - kicker! This is the intermediate version.

Jab, Cross, Hook, Uppercut

Difficulty: I

Equipment:: N

Muscle Group: UB

Make sure that when you punch, you're putting your hip into it and really snapping those arms / fists. If your'e doing it right, you'll feel it!

Jumping Jack Drill

Difficulty: E

Equipment:: N

Muscle Group: LB

What makes this tough is the length of time you're asked to keep it up! Remember, when you get to the "Squat Jacks" portion, your shoulders don't move. You'll know you're doing it right when your quads are begging for some relief!

Jumping Jack Pushups

Difficulty: I

Equipment:: N

Muscle Group: UB

A phenomenal combination of "Jumping Jacks" and "Push Ups!" I'm glad my Drill Instructor hadn't heard of these when he was looking for creative ways to discipline Platoon 3051!

Karaoke

Difficulty: I

Equipment:: N

Muscle Group: LB

Like "Twister" without the spinner! Move those legs, stay with the cadence and develop some speed and agility!

Knee to Chest

Difficulty: E

Equipment:: N

Muscle Group: LB

Keep your hands by your side and bring those knees all the way up to your chest. Smell that? That's the aroma of good training!

Leg Lifts

Difficulty: E

Equipment:: N

Muscle Group: LB

Do your best to keep you legs straight and stay with the pace!

Locomotives

Difficulty: I

Equipment::

Muscle Group: LB

Get that knee all the way up to your elbow. Keep you gut tight and enjoy the ride!

Marching Pushups

Difficulty: I

Equipment:: N

Muscle Group: UB

A quality combination of Mountain Climbers and Pushups. Listen close to hear the cadence and buckle up!

Mountain Climbers

Difficulty: I

Equipment:: N

Muscle Group: LB

You're taxing most of your major muscle groups with this one. A real common exercise in Boot Camp. Go get it!

Pushup Drill

Difficulty: E

Equipment:: N

Muscle Group: UB

A solid three minutes of Pushups done on your hands and knees. Don't think it's easy. I was introduced to this in place of a "speed bag." Start off with Diamonds, then go to your arms being shoulder width apart, then go to Wide Grip! Yessir!

Pushups (10 reps)

Difficulty: I

Equipment:: N

Muscle Group: UB

You can't beat the classics, although the, "Loose Cannon" approach in this instance adds a new dynamic to an old favorite. Buckle up! This one's good!

Pushups (25 reps)

Difficulty: E

Equipment:: N

Muscle Group: UB

Can't argue with success! This is a true classic!

Pyramids

Difficulty: I

Equipment:: N

Muscle Group: LB

This was originally designed to be a part of a workout routine for students at a local Tae Kwon Do Academy. Designed to be a double edged sword in that you're building muscle, developing endurance, increasing your agility while simultaneously honing your skill as a martial artist. Named after "Martial Arts Center of Excellence" located at Raider Hall in Quantico, Virginia, this workout will be both a challenge and a benefit to anyone who wants to give it a shot. "Pyramids" has you kicking once, then twice then three times. Same leg. Then you go back down the ladder. It can be exhausting if you do it right!

Reverse Crunches

Difficulty: I

Equipment:: N

Muscle Group: LB

A great way to work your abs without taxing your lower back!

Rocking Chairs

Difficulty: I

Equipment:: N

Muscle Group: LB

Just concentrate on bringing your heels to your butt and you've got it!

Round Kicks

Difficulty: I

Equipment:: N

Muscle Group: LB

Unlike a Side Kick where you're bringing your foot up and kicking straight at your target, here you're bringing your knee up then bringing your foot around some you're coming at your target from the side.

Russian Situps

Difficulty: E

Equipment:: N

Muscle Group: LB

Keep your legs flat on the floor and make those abs work! Rock on!

Side Kicks

Difficulty: I

Equipment:: N

Muscle Group: LB

The higher you kick, the harder it is. The thing you want to maintain is the pace. However high you can go, great! But don't start cheating on your speed or your form. Buckle up!

Single Leg Bulgarian Leg Squats / Reverse Crunches

Difficulty: E

Equipment:: Y

Muscle Group: LB

You're going to be ready to switch to Reverse Crunches after you do several Bulgarian Squats - just saying'!

Situp Drills

Difficulty: E

Equipment:: N

Muscle Group: LB

Three minutes never felt so long! Start off with Leg Lifts, then go to Bicycles then Rocking Chairs. Repeat! Remember, no cussing and no puking!

Sparring Burpees

Difficulty: E

Equipment:: N

Muscle Group: C

A combination of Burpees with some free sparring in the middle. A great exercise!

Sphinx Pushups

Difficulty: E

Equipment:: N

Muscle Group: UB

One of the hardest versions of a pushup you'll ever do!

Squats (25 reps)

Difficulty: E

Equipment:: N

Muscle Group: LB

This is harder than what it may appear to be, especially when you get into rep number 12 and 13. Mind you, you need to be going down all the way. If you're doing it correctly, you'll be glad this puppy is done once you've completed rep number 25! You can do this with weights or without. Your choice!

Squats / Crouching Tigers

Difficulty: E

Equipment:: Y

Muscle Group: C

I don't care who you are, this will wear you out! Squats and Crouching Tigers! Buckle up!

St Louis Kicks

Difficulty: I

Equipment:: N

Muscle Group: LB

This was originally designed to be a part of a workout routine for students at a local Tae Kwon Do Academy. Designed to be a double edged sword in that you're building muscle, developing endurance, increasing your agility while simultaneously honing your skill as a martial artist. Named after "Martial Arts Center of Excellence" located at Raider Hall in Quantico, Virginia, this workout will be both a challenge and a benefit to anyone who wants to give it a shot. You'll probably use this one quite a bit. Getting that leg up can get pretty challenging after several repetitions.

Stacks Pushups

Difficulty: E

Equipment:: N

Muscle Group: UB

Just like conventional pushups, only you've got one leg "stacked" over the other. Downright challenging and a great exercise!

Stick and Move

Difficulty: I

Equipment:: N

Muscle Group: CPD

This was originally designed to be a part of a workout routine for students at a local Tae Kwon Do Academy. Designed to be a double edged sword in that you're building muscle, developing endurance, increasing your agility while simultaneously honing your skill as a martial artist. Named after "Martial Arts Center of Excellence" located at Raider Hall in Quantico, Virginia, this workout will be both a challenge and a benefit to anyone who wants to give it a shot. This is one of those exercises that starts off slow, but gets progressively harder the longer you stay with it. Those double time punches will get to you when you do them aggressively. Bring it!

Super Skaters

Difficulty: E

Equipment:: N

Muscle Group: LB

Great exercise that works the lower body in a way that makes you say, "Buckle up!"

Tiger Abs

Difficulty: E

Equipment:: N

Muscle Group: UB

This ain't your typical situp, baby! Three sit ups in one deft move!

Touch and Go

Difficulty: I

Equipment:: N

Muscle Group: LB

This was originally designed to be a part of a workout routine for students at a local Tae Kwon Do Academy. Designed to be a double edged sword in that you're building muscle, developing endurance, increasing your agility while simultaneously honing your skill as a martial artist. Named after "Martial Arts Center of Excellence" located at Raider Hall in Quantico, Virginia, this workout will be both a challenge and a benefit to anyone who wants to give it a shot. Keep it light, but be thinking of making some serious contact with your target. That's "Touch and Go!"

Trunk Twisters

Difficulty: E

Equipment:: N

Muscle Group: LB

Keep those legs straight, point those toes and look pretty! This is a ghastly exercise that you'll enjoy every minute of!

USMC Pushups

Difficulty: I

Equipment:: N

Muscle Group: UB

The "Loose Cannon" salute to the Devil Dogs! Marine Corps pushups! Ooo- Rah! (10 reps)

USMC Pushups (25 Reps)

Difficulty: E

Equipment:: N

Muscle Group: UB

The "Loose Cannon" salute to the Devil Dogs! Marine Corps pushups! Ooo- Rah!

Watching TV

Difficulty: I

Equipment:: N

Muscle Group: LB

It hurts the arms, but right about the time you're thinking, "Man, my arms are sore," your core starts sending your brain messages that it would really like some slack!