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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!

Each exercise / track is sold for $1.50, but you can save over 16% by buying an entire workout for $10.00. Just click on the workout image to make your purchase and save money!
 
Name:1775 1
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!
 
  1 Burpees
  2 Hand to Knee
  3 Marching Pushups
  4 Gorillas
  5 Jumping Jack Pushups
  6 Chorus Line
  7 USMC Pushups
  8 Iron Mikes
Name:Ammo Cans 11
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
 
  1 Ammo Cans
Name:Boots 26
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
 
  1 Jumping Jack Drill
  2 Super Skaters
  3 Dewannas
  4 Dip and Switch (25 Reps)
  5 St Louis Kicks
  6 Burpees (25 reps)
  7 Squats (25 reps)
  8 Culunge's, Squats, Military Press, Calve Raises, Rows, Grahams
  9 Gorillas
  10 Hand to Knee
Name:Captain Williams 2
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!
 
  1 Pushups (10 reps)
  2 Grahams
  3 Dip and Switch (10 Reps)
  4 Marching Pushups
  5 Ins and Outs (10 Reps)
  6 Back and Forth
  7 Chorus Line
  8 Burpees
  9 Karaoke
Name:Daly Workout 9
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.
 
  1 Pushups (25 reps)
  2 Mountain Climbers
  3 Rocking Chairs
  4 Leg Lifts
  5 Dip and Switch (25 Reps)
  6 Calf Raises
  7 USMC Pushups (25 Reps)
  8 Dips
  9 Cherry Pickers
  10 Bicycles
  11 Squats (25 reps)
  12 Burpees (25 reps)
  13 Pushup Drill
  14 Situp Drills
  15 Jumping Jack Drill
Name:Devildogs 3
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!
 
  1 Devildogs - Bench Press
  2 Devildogs - Military Press
  3 Devildogs - Squat
  4 Devildogs - Tricep Extension
  5 Devildogs - Row
  6 Devildogs - Pullups
Name:Iron Mike 6
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.
 
  1 Culunge's, Squats, Military Press, Calve Raises, Rows, Grahams
  2 Bench Press / Rocking Chairs
  3 Squats / Crouching Tigers
  4 Cheerleaders / Teapots / Goblets
  5 Bent Over / Upright Rows
  6 Calf Raises
  7 Devildogs - Pullups
  8 Devildogs - Tricep Extension
Name:Lejeune 7
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!
 
  1 Mountain Climbers
  2 Bicycles
  3 Super Skaters
  4 USMC Pushups (25 Reps)
  5 Rocking Chairs
  6 Burpees (25 reps)
  7 Dips
  8 In's and Out's (25 Reps)
  9 Flamingos
  10 Decline Pushups
  11 Grahams (25 Reps) | Expert
  12 Squats (25 reps)
Name:Puller 12
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!
 
  1 Mountain Climbers
  2 Reverse Crunches
  3 Dip and Switch (25 Reps)
  4 Decline Pushups
  5 Leg Lifts
  6 Burpees (25 reps)
  7 Pushup Drill
  8 Trunk Twisters
  9 80 - 20s
  10 Bosarge's
  11 Flutter Kicks
  12 Dewannas
Name:Raider Hall 4
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!
 
  1 Pushups (25 reps)
  2 Rocking Chairs
  3 Dip and Switch (25 Reps)
  4 Side Kicks
  5 Devildogs - Pullups
  6 Cheerleaders / Teapots / Goblets
  7 Burpees (25 reps)
  8 St Louis Kicks
  9 Decline Pushups
  10 Knee to Chest
  11 Squats (25 reps)
  12 Four - Four
  13 Dewannas
  14 Jab, Cross, Hook, Uppercut
  15 Sparring Burpees
  16 Round Kicks
Name:T-Shirts 8
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!
 
  1 Rocking Chairs
  2 Grahams (25 Reps) | Expert
  3 Humming Birds
  4 In's and Out's (25 Reps)
  5 Situp Drills
  6 Burpees (25 reps)
  7 Cherry Pickers
  8 Flutter Kicks
  9 Reverse Crunches
  10 Russian Situps
  11 Tiger Abs
  12 Watching TV
Name:The Burner! Two Week Access to LCF LIVE! 23
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!
 
  1 Burpees
  2 Chorus Line
  3 Marching Pushups
  4 Gorillas
  5 Jumping Jack Pushups
  6 Chorus Line
  7 USMC Pushups
  8 Iron Mikes
  9 Mountain Climbers
  10 Bicycles
  11 Super Skaters
  12 USMC Pushups (25 Reps)
  13 Rocking Chairs
  14 Burpees (25 reps)
  15 Dips
  16 In's and Out's (25 Reps)
  17 Flamingos
  18 Decline Pushups
  19 Grahams (25 Reps) | Expert
  20 Squats (25 reps)
Name:The Haynam 25
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!"
 
  1 St Louis Kicks
  2 Squats (25 reps)
  3 Bosarge's
  4 Grahams
  5 In's and Out's (25 Reps)
  6 Russian Situps
  7 Mountain Climbers
  8 Humming Birds
  9 Locomotives
  10 Pushup Drill
  11 Dips
  12 Pyramids
Name:The Henderson 10
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?
 
  1 Pushups (25 reps)
  2 Dips
  3 Burpees (25 reps)
  4 Rocking Chairs
  5 Knee to Chest
  6 Burpees (25 reps)
  7 Dip and Switch (25 Reps)
  8 Squats (25 reps)
  9 Burpees (25 reps)
  10 USMC Pushups (25 Reps)
  11 Watching TV
  12 Burpees (25 reps)
Name:The Kicker! Three Week Access to LCF LIVE! 24
Difficulty: E
Equipment: N
show more...
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!
 
  1 Burpees
  2 Chorus Line
  3 Marching Pushups
  4 Gorillas
  5 Jumping Jack Pushups
  6 Chorus Line
  7 USMC Pushups
  8 Iron Mikes
  9 Mountain Climbers
  10 Bicycles
  11 Super Skaters
  12 USMC Pushups (25 Reps)
  13 Rocking Chairs
  14 Burpees (25 reps)
  15 Dips
  16 In's and Out's (25 Reps)
  17 Flamingos
  18 Decline Pushups
  19 Grahams (25 Reps) | Expert
  20 Squats (25 reps)
  21 Rocking Chairs
  22 Grahams (25 Reps) | Expert
  23 Humming Birds
  24 In's and Out's (25 Reps)
  25 Situp Drills
  26 Burpees (25 reps)
  27 Cherry Pickers
  28 Flutter Kicks
  29 Reverse Crunches
  30 Russian Situps
  31 Tiger Abs
  32 Watching TV
Name:The Pit 5
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!
 
  1 Devildogs - Bench Press
  2 Burpees
  3 Hand to Knee
  4 Devildogs - Row
  5 Marching Pushups
  6 Gorillas
  7 Devildogs - Military Press
  8 Jumping Jack Pushups
  9 Chorus Line
  10 Devildogs - Squat
  11 USMC Pushups
  12 Iron Mikes
Name:The Shredder! One Week Access to LCF LIVE! 22
Difficulty: I
Equipment: N
show more...
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!
 
  1 Burpees
  2 Hand to Knee
  3 Marching Pushups
  4 Gorillas
  5 Jumping Jack Pushups
  6 Chorus Line
  7 USMC Pushups
  8 Iron Mikes


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