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


  • Dave Lee 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.

  • michael says:

    This has done me wonders thank you so much. Truely works when you put your mind to it

  • 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.

  • Andrew says:

    Side straddle hops link is dead.

  • josh says:

    best workout ever! cant wait to be in the marine! oorah!

  • 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.

  • 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…

  • 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

  • noah says:

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

  • malcolm says:

    Suprised to not see dirty dogs and monkey fuckers here!!

  • 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!!!

    • Taylor Quick says:

      Thanks for your services. 6 generations ago my uncle toke over Gatanamo Bay and received the medal of honar

  • Taylor Quick says:

    This workout has really helped me. This workout is sort of like the workout at my school

  • michael says:

    How can you do the do the dips if you don’t have anything to do them on?

  • Devin says:

    I love this workout.

  • 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.

  • 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.

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