How to Do the Green Zone Workout

Matt Damon just set a new precedent for the archetypical male body in his role for the movie Green Zone. Rather than being lumpy and bulky, or disgusting ripped, Damon achieved a lean, chiseled physic that looks more natural and less like something out of the Marvel Universe. A look the ladies will definitely be into.

The Green Zone workout is a boot camp style workout, which is great because that means you don't need a gym membership or a lot of equipment. In fact, all you need is a pull-up bar, and even that isn't absolutely necessary. A boot camp style workout consists of running at almost full speed, pushups, pull-ups, core exercises and squats.

The objective for this workout is to build muscle and burn fat by pushing your body to it's limits using only your bodyweight as resistance. Similar to the physical challenges a real soldier might face, hence a "boot camp" style workout.

First, you're going to want to start out with a circuit that you can perform about five times in a row without rest. For example:

• 5 pull-ups
• 10 pushups
• 15 squats
• repeat

After you perform your first circuit five times, it's time to go outside and start running. Try to make your run as challenging as possible. Run up and down stairs, hills, ramps, parking garages and any other obstacles you come across. It's important that you vary your pace, as well, fluctuating between about 60 - 90% of your max heart rate. Keep this up for about 15 minutes.

After your run, head back inside to the pull-up bar and perform 20 hanging leg lifts. If you have to break this up into two or three sets, that's okay.

Next, get on the floor and do 5o regular crunches and 50 reverse crunches.

While you were working on your abs, your legs and arms should have had some time to recover, which means it's time to do the circuit you started with again. Perform the circuit another five times and you're done.

The more you do this workout the more you can start to switch things up and vary your routine. You want to constantly challenge your body's muscles in new ways to avoid hitting a plateau, and get a better-rounded workout. Make sure you also give yourself some recover time. Only perform this workout 4 - 5 times a week, and listen to your body. If every muscle in your body aches like it's being ripped apart, you know it's time for a break. Don't forget to fuel your body with plenty of protein and nutritious meals, too.