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).

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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


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

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

  4. Side straddle hops link is dead.

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

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

    • 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.

  7. 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…

  8. 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

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

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

  11. Juan (retired MGySgt)

    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!!!

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

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

  14. I love this workout.

  15. I cant even do a pullup :/

  16. As far as the count for the exercise? Is it a single count or 1-2-3 count for each rep? Thanks in advance.

  17. 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.

  18. How long do you guys rest in-between exercises?

  19. love this workout!
    it getting me ready for boot camp!:)
    can’t wait to leave!

  20. How many times a day would you do this?

  21. 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!!).

  22. How many times are you supposed to do everything.

  23. What exercises focus on shoulder?
    Should there also be some squats?

    • 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.

  24. I feel like superman compared to about a month ago after doing this exercise routine

  25. How often would you all suggest doing this?

  26. 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.

  27. leaving 4 years this is great

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