Marine Corps Daily Workout Routine


The Marine Corps knows that it is consistency that allows Marines to stay in great shape. Marines typically exercise daily and although the daily workouts are not as demanding as other hard core workouts you may find, the purpose of these workouts is to help the Marine maintain full body health and fitness.

With this workout, you will perform a set of calisthenics that will get your heart rate up and help to develop and maintain muscle endurance. Followed by these exercises, you will be ready for a steady run that will leave you feeling great and ready to tackle the day (assuming you perform this in the morning like the Marine Corps does).

Marine Corps Daily Workout Routine
Exercise Details
Side Straddle Hops 50 Reps
Push-ups - Regular 40 Reps
Mountain Climbers 25 Reps
Eight Count Body Builders 25 Reps
Flutterkicks 25 Reps
Dive Bombers 10 Reps
Leg Lifts 25 Reps
Squat Thrusts 20 Reps
Bicycle 25 Reps
Pull-ups Regular Grip Max Reps
Dips - Bars Max Reps
Running 30 minutes steady pace
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  1. says

    I’m about to enter the Korean marine force this September and this workout routine is a big help to know what kind of routines they give to us in order to have a greater and stronger body, though I’m not sure if they give the same workouts to us.

  2. Chris says

    I dont understand why aybody would look for a different workout.This is the best workout i have ever seen,at least for men.

  3. Cassie says

    I must be crazy, but I thought about joining… Haha. This workout is one of my resolutions for this year.

    • Sean says

      Why would joining make you crazy? I’m a Poolee for the Marine Corps and we have 4 girls in our group of 13 total. Not one says they regret enlisting and all of them can’t wait to get to boot camp. They’re also pretty bad ass haha.

    • April says

      Shit, I’m 17 I’ll be joining in 2017. I’m going to basic, then college, then going through the schooling and training i have to, to become a sniper, if i don’t make it I’m going in force recon. I’m a woman and I’m going in if I don’t make past basic training I’m coming back until I do. I’m going to start doing this workout too. :)

  4. Rich says

    Love this workout it is a really balanced and I do feel really good after doing it. I did add one more pull exercise, max set of chin ups after the dips…

  5. Rob says

    If you turn this in to a 4 mile Fartlek, it is a great workout very similar to the Fartlek at OCS on Quantico. Instead of running at the end, start out running a fast pace for a quarter mile or so, then do a workout. Then run hard again for another quarter mile and do another. Keep repeating until you’ve done all the exercises. Remember your running pace should be fairly fast and don’t rest between workouts and running. Good luck! KILL

  6. noah says

    Only thing I would add with it is sprints other than that its an outstanding list of getting ready for the PFT

  7. Juan (retired MGySgt) says

    Just retired and just doing what you do to stay in shape is enough! Why spend all $$$$$$ for someone to tell you how to workout!! CFT of 285 and PFT of 220 was good for me and have had 1st Class all 28 years in the Corps. I’m 61 and can still run under 20 minutes for 3-miles so, if you want to workout and stay in shape. . .
    JUST DO IT!!!

    • Sean says

      Try supplementing diamond (or triangle) pushups. They target your triceps a lot more instead of your chest.

    • MeThatsWho says

      The park bench works fine for doing dips, put your feet straight out in front of you while sitting on the ground, put your hands on the bench seat and push up.

    • steven says

      It doesn’t specify to use a 3 count but in the marine corps every exercise that I ever did was a cadence 3 count. I would urge you to do three counts so you can get the max effectiveness of any workout

  8. Todd Smith says

    You can do body weight dips. Find any object with even a little height. A curb for example. Or a park bench. Stretch your feet out in a bridge or similar and dip. You can do this without any incline. Just bridge your body and dip. It will work your core as well as your triceps and shoulders.

    • steven says

      This is not the only thing you do for pt. Sometimes youll have a flak run. Sometimes youll have a ruk sak hump and sometimes youll have a gas mask run. Normally once a day unless somebody wants to fuck you up.

  9. Samuel Brody says

    I love this workout and its great help getting me ready to go to buds. I’ve been looking alot and this is perfect! (Hooya!!).

    • David says

      I have a barbell with plates and do 3 sets of 10 squats and dead lift after the dips. Dips workout your shoulders, but I also do shoulder rotations(sun gods or whatever you call them) with 2.5-5 pound plates. I do 25 repetitions forward and backward. First small circles then big circles. I mainly do these to warm up before the dips.

  10. Joshua says

    This is cool, may have to find some alts for some of these but the core is there which can always be modified to suit the user. Just got back to running now wanting to increase the burn, lol, it’s going to look more than a little F-ed up if I start thrashing myself in a park but… who’s going to stop me? No matter our time we are always former and never ex, the change is for-ever and calls when it wants to. Always Faithful, Plt 3078 Kilo Company 1st Bat. “Hollywood” CA.

    • steven says

      Everyday in bootcamp except maybe on sundays. But bootcamp you go through phases it will never be the samething everyday that’s the good thing. Makes time go by faster. Anyone excited for the rifle range, dnt be. Because they got more sandpits at the rifle range then any other place. Also at about 4 in the morning when you wake up everyday be prepared to get fucked with. Shit u might even get a little taste of the sandpit at that time and not get to take a shower until after pt which is after breakfast. Oh u think the excercises here are hard, be prepared to scuz. If you dnt know what that means its where you take a boot brush wide enough to get both hands on it get in a mountain climber stance but keep your hands on that brush keep your body up and push with your legs that’s how you clean in the marine corps. That’s the worst until you get used to it. You go the length of a squad bay and over and over and over again even after u cant take it anymore. Don’t worry though after u complete 13 weeks of bootcamp youll be proud and strong. Keep ur head down. Don’t let the DI’s know you or they will fuck with you until you fucking die.

  11. steven says

    One thing they tell everyone in bootcamp that it don’t stop there. When your in the Marine Corps your in for 4yrs after that. That’s what most ppl don’t understand. Do the fucking time, because if you don’t then your cheating yourself, country, family, and everyone that looks up to Marines as the worlds best motherfucking fighting force in the motherfucking world. 0311-Infantryman

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