Full-Body Circuit Training with Major Gérald | French Foreign Legion Information

In his latest training video from early April 2026, Major Gérald, the popular senior non-commissioned officer of the French Foreign Legion and head of the Sports Office at the 1st Foreign Regiment (1er RE) in Aubagne, presents a comprehensive circuit training session designed to develop overall physical conditioning. The session is intended for soldiers and fitness enthusiasts who want to maintain a versatile and functional level of fitness using minimal equipment, adaptable to both military settings and home environments.

The circuit consists of four main stations. The first involves a barbell sequence combining a clean, squat, and press, engaging multiple muscle groups. Next, Major Gérald performs kettlebell swings, focusing on hip extension and lower-body power. The third station includes box jumps with rolling landings, enhancing coordination and explosive strength. Finally, a heavy bag is used for controlled flips, similar to tire flips, combining strength and endurance. Each round is performed with limited rest, and the sequence is repeated three to five times depending on individual fitness levels.

Prior to the circuit, Major Gérald emphasizes a dynamic warm-up to prepare the body and reduce injury risk. This includes joint rotations and jump rope routines, performed in multiple intervals to increase heart rate gradually. During the warm-up and the circuit, the pace can be varied to alternate between moderate and high intensity, keeping the cardiovascular system engaged while maintaining proper form.

The session concludes with optional stabilization and push-up exercises that further develop shoulder control and full-body strength. Major Gérald advises finishing with a short cooldown and stretching to support recovery. Overall, the training prioritizes a balance of cardiovascular fitness, muscular endurance, and movement efficiency, reflecting the practical approach to physical preparation in the French Foreign Legion.

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