Below you'll see a list off all the workouts / 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!
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Name:1775
Difficulty: Intermediate
Equipment: N
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| This is an intermediate level workout plan that consists of eight exercises, so you'll want to plan on doing this at least twice in the context of one workout. It doesn't require any equipment, just a place to perspire. Go get 'em! |
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1 |
Burpees |
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2 |
Hand to Knee |
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Marching Pushups |
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4 |
Gorillas |
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Jumping Jack Pushups |
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Chorus Line |
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USMC Pushups |
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Iron Mikes |
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Name:Captain Williams
Difficulty: Intermediate
Equipment: N
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| Named after Ted Williams, who played baseball for the Boston Red Sox between 19391942 and again in 1946-1960. The interruptions in his baseball career were due to his having served as a US Marine Fighter pilot. This workout includes exercises designed to increase speed and agility as well as core and upper body strength. Great workout for baseball and softball players as well as anyone else interested in enhancing their athleticism and overall fitness level! Bring it! |
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1 |
Pushups (10 reps) |
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2 |
Grahams |
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3 |
Dip and Switch (10 Reps) |
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4 |
Marching Pushups |
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5 |
Ins and Outs (10 Reps) |
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6 |
Back and Forth |
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7 |
Chorus Line |
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8 |
Burpees |
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9 |
Karaoke |
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Name:Devildogs
Difficulty: Intermediate
Equipment: Y
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| Based on "German Volume Training, this has you lifting the same weight 10 times with approximately 15-20 seconds in between each set. And you do ten sets! That's 100 reps! You smell that? That's the aroma of some great training, right there! |
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1 |
Devildogs - Bench Press |
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2 |
Devildogs - Military Press |
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3 |
Devildogs - Squat |
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4 |
Devildogs - Tricep Extension |
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5 |
Devildogs - Row |
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Devildogs - Pullups |
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Name:Raider Hall
Difficulty: Intermediate
Equipment: N
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Raider Hall is a building located in Quantico, Virginia. It houses the "Martial Arts Center of Excellence" and was named "Raider Hall" to honor the Marine Corps Raiders that served during World War II.
This particular workout incorporates some familiar exercises, but it adds some sparring and some jump rope which represents a great cardio compliment.
Buckle up! |
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1 |
Pushups (25 reps) |
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2 |
Rocking Chairs |
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3 |
Dip and Switch (25 Reps) |
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4 |
Side Kicks |
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Devildogs - Pullups |
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6 |
Cheerleaders / Teapots / Goblets |
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7 |
Burpees (25 reps) |
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8 |
St Louis Kicks |
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9 |
Decline Pushups |
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10 |
Knee to Chest |
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11 |
Squats (25 reps) |
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12 |
Four - Four |
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13 |
Dewannas |
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14 |
Jab, Cross, Hook, Uppercut |
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15 |
Sparring Burpees |
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16 |
Round Kicks |
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Name:The Pit
Difficulty: Expert
Equipment: Y
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Just outside every Squad Bay at Parris Island is an area that's strangely barren - as in no grass is growing. You find out pretty quick that this is the area where 70 or so Marine Corps recruits are frequently required to do a series of Pushups or Mountain Climbers in order to atone for something that wasn't done to the Drill Instructor's satisfaction. That's some delicious misery, right there.
This combines "1775" and "Devildogs." You've got weight training and calisthenics being done at a pace that in and of itself is a challenge. When you download this, you'll want to arrange it like this in your iTunes:
Devildog Bench Press
Burpees
Hand to Knee
Devildog Military Press
Marching Pushups
Gorillas
Devildog Squats
Jumping Jack Pushups
Chorus Line
Devildog Rows
Marine Corps Pushups
Iron Mikes
Buckle up! |
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1 |
Devildogs - Bench Press |
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2 |
Burpees |
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3 |
Hand to Knee |
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Devildogs - Row |
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5 |
Marching Pushups |
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6 |
Gorillas |
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7 |
Devildogs - Military Press |
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8 |
Jumping Jack Pushups |
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9 |
Chorus Line |
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10 |
Devildogs - Squat |
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11 |
USMC Pushups |
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12 |
Iron Mikes |
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Name:Iron Mike
Difficulty: E
Equipment: Y
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| This is a full body, double-barrels workout that uses weights. Rather than going heavy, you'll be using a lighter weight, but something that will make you work and result in a pump that's nothing short of outrageous. |
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1 |
Culunge's, Squats, Military Press, Calve Raises, Rows, Grahams |
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2 |
Bench Press / Rocking Chairs |
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3 |
Squats / Crouching Tigers |
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4 |
Cheerleaders / Teapots / Goblets |
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5 |
Bent Over / Upright Rows |
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6 |
Calf Raises |
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7 |
Devildogs - Pullups |
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8 |
Devildogs - Tricep Extension |
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Name:Lejeune
Difficulty: I
Equipment: N
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| Named after John Lejeune - one serious Marine! This is four cycles of calisthenics that target your core, your upper body and your lower body. Buckle up! |
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1 |
Mountain Climbers |
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Bicycles |
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3 |
Super Skaters |
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4 |
USMC Pushups (25 Reps) |
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5 |
Rocking Chairs |
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6 |
Burpees (25 reps) |
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7 |
Dips |
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8 |
In's and Out's (25 Reps) |
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9 |
Flamingos |
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10 |
Decline Pushups |
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11 |
Grahams (25 Reps) | Expert |
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12 |
Squats (25 reps) |
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Name:T-Shirts
Difficulty: I
Equipment: N
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| I originally put this combination together in an effort to exercise without having to tax my chest and arms which were still reeling from a previous workout. It's actually part of a series. Upper body is called "Guns," Legs is called "Boots" and this one, obviously, is called "T-Shirts." This is nothing but abs, with the exception of the inevitable round of Burpees (last exercise / second set). After I did this, my core was just as sore as everything else. Good Training! |
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1 |
Rocking Chairs |
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2 |
Grahams (25 Reps) | Expert |
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3 |
Humming Birds |
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4 |
In's and Out's (25 Reps) |
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5 |
Situp Drills |
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6 |
Burpees (25 reps) |
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7 |
Cherry Pickers |
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8 |
Flutter Kicks |
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9 |
Reverse Crunches |
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10 |
Russian Situps |
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11 |
Tiger Abs |
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12 |
Watching TV |
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Name:Daly Workout
Difficulty: E
Equipment: N
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| Named after Sergeant Major Dan Daly, USMC, winner of two Medals of Honor. With this calisthenics routine, you're doing two exercises per body part where you would normally do just one. |
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1 |
Pushups (25 reps) |
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2 |
Mountain Climbers |
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3 |
Rocking Chairs |
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4 |
Leg Lifts |
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5 |
Dip and Switch (25 Reps) |
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6 |
Calf Raises |
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7 |
USMC Pushups (25 Reps) |
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8 |
Dips |
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9 |
Cherry Pickers |
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10 |
Bicycles |
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11 |
Squats (25 reps) |
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12 |
Burpees (25 reps) |
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13 |
Pushup Drill |
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14 |
Situp Drills |
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15 |
Jumping Jack Drill |
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Name:The Henderson
Difficulty: E
Equipment: N
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| Named after Archibald Henderson, the "grand old man of the Marine Corps," who served as Commandant from 1820 to 1859. 100 Burpees and over 200 pushups. Are you ready? |
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1 |
Pushups (25 reps) |
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2 |
Dips |
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3 |
Burpees (25 reps) |
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4 |
Rocking Chairs |
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5 |
Knee to Chest |
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6 |
Burpees (25 reps) |
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7 |
Dip and Switch (25 Reps) |
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8 |
Squats (25 reps) |
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9 |
Burpees (25 reps) |
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10 |
USMC Pushups (25 Reps) |
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11 |
Watching TV |
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12 |
Burpees (25 reps) |
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Name:Ammo Cans
Difficulty: E
Equipment: Y
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This particular workout is a profound buttkicker! I can't even tell you why it taxes me that way that it does, but by the third lap, I'm spent.
Tempo is 132 and rest between exercise is minimal. I usually keep the weight right at 25-30 pounds, but that's what makes this so effective is that you can change the weight however you like.
Unlike other LCF resources, this track is a workout all by itself. Plan on going through it about 3 times to make it productive, but it's just one track rather than other workouts where you have a compilation of individual exercises.
Here's the exercises you'll be doing:
Lawn Mowers
Sumo's
Dippin' Hammers
Military Press
Shoulder Taps |
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Ammo Cans |
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Name:Puller
Difficulty: Intermediate
Equipment: N
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| Chesty Puller - winner of the Navy Cross five times. That's a Harcharger, right there! At one point he said, "The more you sweat in peace, the less you bleed in battle." Here's a workout that will make you sweat! Bring it! |
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1 |
Mountain Climbers |
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2 |
Reverse Crunches |
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3 |
Dip and Switch (25 Reps) |
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4 |
Decline Pushups |
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5 |
Leg Lifts |
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6 |
Burpees (25 reps) |
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7 |
Pushup Drill |
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8 |
Trunk Twisters |
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9 |
80 - 20s |
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10 |
Bosarge's |
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11 |
Flutter Kicks |
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12 |
Dewannas |
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Name:The Shredder! One Week Access to LCF LIVE!
Difficulty: I
Equipment: N
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 One Week access to the LCF LIVE! Virtual Classes conducted every day at 5:45 am (or you can do them anytime you want as they are catalogued on the Private Loose Cannon Fitness LIVE! Facebook page) and a free download of the "1775" workout! |
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1 |
Burpees |
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2 |
Hand to Knee |
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3 |
Marching Pushups |
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4 |
Gorillas |
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5 |
Jumping Jack Pushups |
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6 |
Chorus Line |
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7 |
USMC Pushups |
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8 |
Iron Mikes |
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Name:The Burner! Two Week Access to LCF LIVE!
Difficulty: I
Equipment: N
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 Two Week access to the LCF LIVE! Virtual Classes conducted every day at 5:45 am (or you can do them anytime you want as they are catalogued on the Private Loose Cannon Fitness LIVE! Facebook page) and a free download of the "1775" and the "LeJeune" workout! |
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1 |
Burpees |
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2 |
Chorus Line |
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3 |
Marching Pushups |
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4 |
Gorillas |
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5 |
Jumping Jack Pushups |
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6 |
Chorus Line |
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7 |
USMC Pushups |
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8 |
Iron Mikes |
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9 |
Mountain Climbers |
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10 |
Bicycles |
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11 |
Super Skaters |
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12 |
USMC Pushups (25 Reps) |
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13 |
Rocking Chairs |
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14 |
Burpees (25 reps) |
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15 |
Dips |
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16 |
In's and Out's (25 Reps) |
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17 |
Flamingos |
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18 |
Decline Pushups |
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19 |
Grahams (25 Reps) | Expert |
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20 |
Squats (25 reps) |
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Name:The Kicker! Three Week Access to LCF LIVE!
Difficulty: E
Equipment: N
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 Two Week access to the LCF LIVE! Virtual Classes conducted every day at 5:45 am (or you can do them anytime you want as they are catalogued on the Private Loose Cannon Fitness LIVE! Facebook page) and a free download of the "1775" and the "LeJeune" workout! |
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1 |
Burpees |
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2 |
Chorus Line |
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3 |
Marching Pushups |
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4 |
Gorillas |
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5 |
Jumping Jack Pushups |
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6 |
Chorus Line |
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7 |
USMC Pushups |
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8 |
Iron Mikes |
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9 |
Mountain Climbers |
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10 |
Bicycles |
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11 |
Super Skaters |
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12 |
USMC Pushups (25 Reps) |
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13 |
Rocking Chairs |
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14 |
Burpees (25 reps) |
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15 |
Dips |
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16 |
In's and Out's (25 Reps) |
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17 |
Flamingos |
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18 |
Decline Pushups |
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19 |
Grahams (25 Reps) | Expert |
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20 |
Squats (25 reps) |
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21 |
Rocking Chairs |
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22 |
Grahams (25 Reps) | Expert |
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23 |
Humming Birds |
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24 |
In's and Out's (25 Reps) |
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25 |
Situp Drills |
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26 |
Burpees (25 reps) |
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27 |
Cherry Pickers |
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28 |
Flutter Kicks |
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29 |
Reverse Crunches |
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30 |
Russian Situps |
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31 |
Tiger Abs |
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32 |
Watching TV |
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Name:The Haynam
Difficulty: E
Equipment: N
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| Named after a former student, this is a great collection of calisthenics that embodies the term, "Good Training!" |
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1 |
St Louis Kicks |
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2 |
Squats (25 reps) |
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3 |
Bosarge's |
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4 |
Grahams |
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5 |
In's and Out's (25 Reps) |
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6 |
Russian Situps |
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7 |
Mountain Climbers |
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8 |
Humming Birds |
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9 |
Locomotives |
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10 |
Pushup Drill |
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11 |
Dips |
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12 |
Pyramids |
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Name:Boots
Difficulty: I
Equipment: N
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Boots is what you want when you want to focus primarily on the lower body.
Calves, Quads, Glutes, Hams - it's all here.
This is what you'll be doing...
Jumping Jack Drill
Super Skaters
Dewanna's
Dip & Switch
Saint Louis Kicks
Burpees
Squats
Culunge's / Squats / MP Lunges / Rows / Grahams
Gorilla's
Hand to Knee |
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1 |
Jumping Jack Drill |
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2 |
Super Skaters |
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3 |
Dewannas |
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4 |
Dip and Switch (25 Reps) |
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5 |
St Louis Kicks |
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6 |
Burpees (25 reps) |
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7 |
Squats (25 reps) |
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8 |
Culunge's, Squats, Military Press, Calve Raises, Rows, Grahams |
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9 |
Gorillas |
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10 |
Hand to Knee |
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