Marine boot camp leads the way when it comes to getting ordinary people into the best shape of their lives. Boot camp is packed with physical activity and can be very difficult if you are not prepared for it.
If you plan on becoming a Marine, you’ll need to get used to performing workouts like the one below.
This workout combines the most popular calisthenics in an order that you might experience in a normal PT session.
Start out with simple stretches, do upper body, lower body and abs and then finish it off with some cardio.
This workout will help you get started with the typical format that Marines follow.
This particular one is designed for beginners who want to build up to a challenging workout.
If you are new to exercise or you are out of shape, you need to start out with this exercise program and gradually move on to the more intense workouts.
NOTE: If this workout is too tough for you, simply change the amount of repetitions to suit your fitness level or omit a few exercises. Do not sacrifice your form in order to achieve the recommended repetitions. You should not move on to the intermediate level workout until you feel comfortable doing the recommended repetitions for this beginner workout.
|Marine Corps Boot Camp Workout - Beginner|
|Side Straddle Hops||20 Repetitions|
|Run in Place||2 Minutes|
|Modified Hurdler||Hold for 30 seconds per leg|
|Butterfly Stretch||Hold for 30 seconds|
|Sitting Stretch||Hold for 30 seconds|
|Bend And Reach||10 four count repetitions|
|Dive Bombers||5 Repetitions|
|Pull-Ups||Max (strive for 10)|
|Dips||Max (strive for 10 regular or 20 modified)|
|Squat Leaps||10 Repetitions|
|Eight Count Body Builders||10 Repetitions|
|Mountain Climbers||10 Repetitions|
|Leg Lifts||10 Repetitions|
|Atomic Sit-Ups||5 Repetitions|
|Flutter Kicks||10 Repetitions|
|Hello Dollies||10 Repetitions|
|Cross Leg Sit-Ups||10 Repetitions per Leg|
|Fast paced walk / slow jog OR Bicycle 1.5 mi. / 20 minutes|