marine corps exercises - capital city church is a great exercise for building explosive leg...
TRANSCRIPT
Arm HaulersA great calisthenic workout that is great for the deltoid muscles.
Atomic Sit UpsThis exercise will feel like an atomic bomb going off in your abdomen. This is a very tough abdominal exercise and you should make sure you keep proper form throughout.
Bear CrawlThis one is great for your entire body and especially for the legs. This is the way that recruits clean the floors during boot camp. To do this exercise, simply get on all fours and crawl like a bear.
Marine Corps Exercises
Bend & ReachThe bend and reach is a popular Marine Corps stretching exercise that you will normally do before a run. The purpose is to gradually reach as far as you can, stretching the hamstrings.
BicycleBicycles are a great all around exercise for the abdominals and obliques.
Butterfly StretchThis is a popular stretch that stretches the tendons and ligaments in the groin.
Marine Corps Exercises
Calf StretchThis is a great exercise for the calf muscles on the backside of the lower part of the legs.
Chin-upsChin-ups are a popular variation of a popular Marine Corps exercise. This exercise is a great all around upper body exercise that focuses on the back and arm muscles.
Crossleg SitupThis is a great exercise for the obliques, better known as the "love handles."
Crunches - legs downThis is a very important exercise to master and should be done on a regular basis in order to maintain proficiency. It is a required exercise for the Marine PFT and must be performed correctly.
Marine Corps Exercises
Dips - BarsBar dips work the triceps and the chest muscles and they can be very challenging by simply using your own body weight.
Dips - BenchBench dips work the triceps muscles and are very effective. This is an exercise that can be done in your home using a bench, chair or other sturdy item.
Dive BombersThis exercise is a killer! If you want an awesome upper body workout, be sure and add these into your routine. Works the chest, shoulders and arms.
Marine Corps Exercises
Eight Count Body BuildersEight-count body builders work a variety of muscles including upper and lower body with some added cardio.
FlutterkicksFlutter kicks are similar to leg lifts except one leg is lifted at a time. This exercise is great for the abdominals, particularly the lower abdominals.
Front Shoulder RotationsFront shoulder rotations are used to warm up the shoulder muscles before working out. They are simple but surprisingly challenging.
Marine Corps Exercises
Hello DolllyThis exercise is also known as scissors but the Marine Corps term is hello Dolly. This is another great abdominal exercise.
HurdlerThe hurdler is a great stretching exercise for the hamstrings.
Leg LiftsLeg lifts target the lower abdominals.
Marine Corps Exercises
Modified HurdlerSimilar to the hurdler, this exercise stretches the hamstrings and is a little easier for those with limited flexibility.
Mountain ClimbersMountain climbers are a favorite among Marines. They are great for the entire body, especially the lower body.
Pull-ups Regular GripPull Ups are one of the best exercises you can do for your upper body. Many muscle groups are worked including back & arms. The regular grip pull-up is the most common variation found in the Marine Corps.
Marine Corps Exercises
Pull-ups Wide GripWide grip pull-ups are one of the many variations of pull-ups that help to build muscles in the arms and back.
Push-ups - RegularOne of the most popular and effective exercises for upper body strength. Push-ups are a common exercise in the Marine Corps and other military branches. If you expect to be as fit as a Marine, you should be able to do many of these.
Push-ups - TricepsTriceps push-ups are just like regular push-ups but place more focus on your triceps muscles.
Marine Corps Exercises
Push-ups - WideWide push-ups are one of the many variations of push-ups and add a little more difficulty to the exercise.
Quadriceps stretchThe quad stretch is very effective for stretching the quadriceps.
Reverse FlutterkicksThis is simply a backwards version of flutter kicks and is great for the lower back.
RunningRunning is a great cardio exercise that has many advantages. It doesn't require any special equipment other than a great pair of shoes, and it only requires basic movements that almost anyone can do.
Marine Corps Exercises
Side Shoulder RotationsSide shoulder rotations are used to warm up the shoulder muscles before working out. They are simple but surprisingly challenging.
Sitting StretchThe sitting stretch is one of the easiest and most effective stretches you can do. It is a great way to stretch the hamstrings of each leg at the same time.
Squat LeapsThis is a great exercise for building explosive leg strength. Similar to the squat but you will push yourself back up into a jump.
Marine Corps Exercises
Squat ThrustsThe squat thrust is similar to the eight-count body builder except if cuts out a few steps in order to place more focus on the lower body.
SquatsSquats are one of the best exercises for your lower body but they must be performed correctly to avoid injuries.
Standing hamstring stretchThis stretch is similar to the sitting hamstring stretch except you are standing.
Marine Corps Exercises
StretchingStretching increases your flexibility and can help prevent injuries.
SwimmingSwimming utilizes your entire body and burns a lot of calories. It also has less impact on your joints than other aerobic activities.
Triceps StretchThis is a great stretch for the triceps (back of the upper arm).
Marine Corps Exercises
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 as other hard core workouts you may find, the purpose of
these workouts are 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 Exercises
Marine Corps Daily Workout RoutineMarine Corps Daily Workout RoutineExercise Details
Side Straddle Hops
Set 1 - 50 Reps
Push-ups - Regular
Set 1 - 40 Reps
Mountain Climbers
Set 1 - 25 Reps
Eight Count Body Builders
Set 1 - 25 Reps
Flutterkicks Set 1 - 25 Reps
Dive Bombers Set 1 - 10 Reps
Leg Lifts Set 1 - 25 Reps
Squat Thrusts Set 1 - 20 Reps
Bicycle Set 1 - 25 Reps
Pull-ups Regular Grip
Set 1 - max Reps
Dips - Bars Set 1 - max Reps
Running 30 minutes steady pace
Marine Corps Exercises
This is a workout for the complete beginner. If you have never been exposed to
health & fitness, this is a great workout to start with. It is easy enough to allow
you to complete each days exercises yet challenging enough to produce results.
On the days with cardio, simply do the cardio activity of your choice whether it be
walking, jogging, biking, eliptical trainer, etc. Only do what you are able to do
without pushing yourself beyond your limits.
As always, you should consult with your physician before beginning this or any
other exercise program.
Marine Corps Exercises
Week 1
Day 1Day 1Exercise Details
Cardio
15 minutes
Push-ups - Regular
Set 1 - 10 Reps
Stretching
10 minutes
Day 2Day 2Exercise Details
Push-ups - Regular
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Marine Corps Exercises
Reverse Flutterkicks
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Arm Haulers
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Dips - Bench
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Stretching
10 minutes
Day 3Day 3Exercise Details
Cardio
20 minutes
Marine Corps Exercises
Push-ups - Regular
Set 1 - 10 Reps
Stretching
10 minutes
Day 4Day 4Exercise Details
Mountain Climbers
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Squats
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Marine Corps Exercises
Lunges
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Calf raises
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Stretching
10 minutes
Day 5Day 5Exercise Details
Cardio
20 minutes
Push-ups - Regular
Set 1 - 10 Reps
Marine Corps Exercises
Stretching
10 minutes
Week 2
Day 1Day 1Exercise Details
Cardio
20 minutes
Push-ups - Regular
Set 1 - 10 Reps
Crunches - legs down
Set 1 - 20 RepsSet 2 - 20 Reps
Marine Corps Exercises
Stretching
10 minutes
Day 2Day 2Exercise Details
Push-ups - Regular
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Reverse Flutterkicks
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Arm Haulers
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Marine Corps Exercises
Dips - Bench
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Stretching
10 minutes
Day 3Day 3Exercise Details
Cardio
30 minutes
Push-ups - Regular
Set 1 - 10 Reps
Marine Corps Exercises
Crunches - legs up
Set 1 - 20 RepsSet 2 - 20 Reps
Stretching
10 minutes
Day 4Day 4Exercise Details
Mountain Climbers
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Squats
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Marine Corps Exercises
Lunges
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Calf raises
Set 1 - 10 RepsSet 2 - 10 RepsSet 3 - 10 RepsSet 4 - 10 Reps
Stretching
10 minutes
Day 5Day 5Exercise Details
Cardio
20 minutes
Marine Corps Exercises
Push-ups - Regular
Set 1 - 10 Reps
Crunches - legs down
Set 1 - 20 RepsSet 2 - 20 Reps
Stretching
10 minutes
Marine Corps Exercises
Week 3
Day 1Day 1Exercise Details
Cardio
20 minutes
Push-ups - Regular
Set 1 - 15 Reps
Crunches - legs down
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 Reps
Stretching
10 minutes
Day 2Day 2
Marine Corps Exercises
Exercise Details
Push-ups - Regular
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 Reps
Reverse Flutterkicks
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 Reps
Arm Haulers
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 Reps
Dips - Bench
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 Reps
Marine Corps Exercises
Stretching
10 minutes
Day 3Day 3Exercise Details
Cardio
30 minutes
Push-ups - Regular
Set 1 - 15 Reps
Crunches - legs up
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 Reps
Marine Corps Exercises
Stretching
10 minutes
Day 4Day 4Exercise Details
Mountain Climbers
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 Reps
Squats
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 Reps
Lunges
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 Reps
Marine Corps Exercises
Calf raises
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 Reps
Stretching
10 minutes
Day 5Day 5Exercise Details
Cardio
20 minutes
Push-ups - Regular
Set 1 - 15 Reps
Marine Corps Exercises
Crunches - legs down
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 Reps
Stretching
10 minutes
Marine Corps Exercises
Week 4
Day 1Day 1Exercise Details
Cardio
20 minutes
Push-ups - Regular
Set 1 - 15 Reps
Crunches - legs down
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 Reps
Stretching
10 minutes
Day 2Day 2
Marine Corps Exercises
Exercise Details
Push-ups - Regular
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 RepsSet 5 - 15 Reps
Reverse Flutterkicks
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 RepsSet 5 - 15 Reps
Arm Haulers
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 RepsSet 5 - 15 Reps
Dips - Bench
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 RepsSet 5 - 15 Reps
Marine Corps Exercises
Stretching
10 minutes
Day 3Day 3Exercise Details
Cardio
30 minutes
Push-ups - Regular
Set 1 - 15 Reps
Crunches - legs up
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 Reps
Marine Corps Exercises
Stretching
10 minutes
Day 4Day 4Exercise Details
Mountain Climbers
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 RepsSet 5 - 15 Reps
Squats
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 RepsSet 5 - 15 Reps
Lunges
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 RepsSet 5 - 15 Reps
Marine Corps Exercises
Calf raises
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 RepsSet 5 - 15 Reps
Stretching
10 minutes
Day 5Day 5Exercise Details
Cardio
20 minutes
Push-ups - Regular
Set 1 - 15 Reps
Marine Corps Exercises
Crunches - legs down
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 Reps
Stretching
10 minutes
Marine Corps Exercises
Week 5
Day 1Day 1Exercise Details
Cardio
20 minutes
Push-ups - Regular
Set 1 - 20 Reps
Crunches - legs down
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 Reps
Stretching
10 minutes
Day 2Day 2
Marine Corps Exercises
Exercise Details
Push-ups - Regular
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 Reps
Reverse Flutterkicks
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 Reps
Arm Haulers
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 Reps
Dips - Bench
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 Reps
Marine Corps Exercises
Stretching
10 minutes
Day 3Day 3Exercise Details
Cardio
30 minutes
Push-ups - Regular
Set 1 - 20 Reps
Crunches - legs up
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 Reps
Marine Corps Exercises
Stretching
10 minutes
Day 4Day 4Exercise Details
Mountain Climbers
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 Reps
Squats
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 Reps
Lunges
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 Reps
Marine Corps Exercises
Calf raises
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 Reps
Stretching
10 minutes
Day 5Day 5Exercise Details
Cardio
20 minutes
Push-ups - Regular
Set 1 - 20 Reps
Marine Corps Exercises
Crunches - legs down
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 Reps
Stretching
10 minutes
Marine Corps Exercises
Week 6
Day 1Day 1Exercise Details
Cardio
20 minutes
Push-ups - Regular
Set 1 - 20 RepsSet 2 - 20 Reps
Crunches - legs down
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 RepsSet 6 - 20 Reps
Stretching
10 minutes
Day 2Day 2
Marine Corps Exercises
Exercise Details
Push-ups - Regular
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 RepsSet 6 - 20 Reps
Reverse Flutterkicks
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 RepsSet 6 - 20 Reps
Arm Haulers
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 RepsSet 6 - 20 Reps
Dips - Bench
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 RepsSet 6 - 20 Reps
Marine Corps Exercises
Stretching
10 minutes
Day 3Day 3Exercise Details
Cardio
30 minutes
Push-ups - Regular
Set 1 - 20 RepsSet 2 - 20 Reps
Crunches - legs up
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 RepsSet 6 - 20 Reps
Marine Corps Exercises
Stretching
10 minutes
Day 4Day 4Exercise Details
Mountain Climbers
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 RepsSet 6 - 20 Reps
Squats
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 RepsSet 6 - 20 Reps
Lunges
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 RepsSet 6 - 20 Reps
Marine Corps Exercises
Calf raises
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 RepsSet 6 - 20 Reps
Stretching
10 minutes
Day 5Day 5Exercise Details
Cardio
20 minutes
Push-ups - Regular
Set 1 - 20 RepsSet 2 - 20 Reps
Marine Corps Exercises
Crunches - legs down
Set 1 - 20 RepsSet 2 - 20 RepsSet 3 - 20 RepsSet 4 - 20 RepsSet 5 - 20 RepsSet 6 - 20 Reps
Stretching
10 minutes
Marine Corps Exercises
This 4 week workout program designed for the month of October combines
weight lifting combined with cardio to give you a great workout that not only
builds muscle but helps to shed the fat. If you are looking for a fat loss, this
program combined with healthy, nutritional food choices will help you reach your
goal. This workout will also be great for those looking to build muscle strength
and stamina.
If you are a beginner, simply do what you can. Push yourself as much as
possible but only you know how far you can go. Don't over do it!
This workout is 5 days per week for 4 weeks. Ideally, it would be on the schedule
Mon, Tue, Wed, Thu & Fri. However, you can adjust this to meet your individual
needs.
Marine Corps Exercises
Day 1Day 1Exercise Details
Push-ups - Regular
200 Repscomplete these in the least amount of sets possible
Dumbbell Press - Flat
Set 1 - 6 RepsSet 2 - 8 RepsSet 3 - 10 RepsSet 4 - 12 Reps
Dumbbell Flys - Incline
Set 1 - 12 RepsSet 2 - 12 RepsSet 3 - 12 RepsSet 4 - 12 Reps
Dumbbell Press - Incline
Set 1 - 6 RepsSet 2 - 8 RepsSet 3 - 10 RepsSet 4 - 12 Reps
Marine Corps Exercises
Dips - Bars
100 Repscomplete these in the least amount of sets possible
Triceps Extensions
Set 1 - 6 RepsSet 2 - 8 RepsSet 3 - 10 RepsSet 4 - 12 Reps
Triceps - Skull Crushers
Set 1 - 6 RepsSet 2 - 8 RepsSet 3 - 10 RepsSet 4 - 12 Reps
Crunches - legs down
100 Repscomplete these in the least amount of sets possible
Hanging leg raises
Set 1 - 25 RepsSet 2 - 25 RepsSet 3 - 25 RepsSet 4 - 25 Reps
Marine Corps Exercises
Day 2Day 2Exercise Details
Flutterkicks
Set 1 - 50 RepsSet 2 - 50 RepsSet 3 - 50 Reps
Leg Lifts
Set 1 - 50 RepsSet 2 - 50 RepsSet 3 - 50 Reps
Bicycle
Set 1 - 50 RepsSet 2 - 50 RepsSet 3 - 50 Reps
Cardio
50 minutesyour choice of cardio activity for 50 minutes
Crunches - legs down
Set 1 - Max Reps
Marine Corps Exercises
Day 3Day 3Exercise Details
Front Shoulder Rotations
100 Reps
Side Shoulder Rotations
100 Reps
Shoulder Press
Set 1 - 6 RepsSet 2 - 8 RepsSet 3 - 10 RepsSet 4 - 12 Reps
Upright Rows
Set 1 - 6 RepsSet 2 - 8 RepsSet 3 - 10 RepsSet 4 - 12 Reps
Marine Corps Exercises
Lateral Raises
Set 1 - 12 RepsSet 2 - 12 RepsSet 3 - 12 RepsSet 4 - 12 Reps
Mountain Climbers
100 Reps
Lunges
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 Reps
Squats
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 Reps
Alternating Lunge Jumps
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 Reps
Marine Corps Exercises
Calf raises
Set 1 - 30 RepsSet 2 - 30 RepsSet 3 - 30 RepsSet 4 - 30 Reps
Crunches - legs down
100 Reps
Atomic Sit Ups
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 Reps
Flutterkicks
Set 1 - 25 RepsSet 2 - 25 RepsSet 3 - 25 RepsSet 4 - 25 Reps
Day 4Day 4Exercise Details
Marine Corps Exercises
Crunches - legs down
Set 1 - Max in 2 Minutes
Running
4 milesTry to complete this run in 28 minutes or less.
Day 5Day 5Exercise Details
Pull-ups Regular Grip
100 Repscomplete these in the least amount of sets possible
Bent Over Rows
Set 1 - 6 RepsSet 2 - 8 RepsSet 3 - 10 RepsSet 4 - 12 Reps
Marine Corps Exercises
Dumbbell Rows
Set 1 - 6 RepsSet 2 - 8 RepsSet 3 - 10 RepsSet 4 - 12 Reps
Reverse Flutterkicks
Set 1 - 40 RepsSet 2 - 40 RepsSet 3 - 40 RepsSet 4 - 40 Reps
Dumbbell Curls
Set 1 - 6 RepsSet 2 - 8 RepsSet 3 - 10 RepsSet 4 - 12 Reps
Incline Dumbbell Curls
Set 1 - 6 RepsSet 2 - 8 RepsSet 3 - 10 RepsSet 4 - 12 Reps
Hammer Curls
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 Reps
Marine Corps Exercises
Dumbbell Curls - Reverse
Set 1 - 15 RepsSet 2 - 15 RepsSet 3 - 15 RepsSet 4 - 15 Reps
Hanging leg raises
Set 1 - 25 RepsSet 2 - 25 RepsSet 3 - 25 RepsSet 4 - 25 Reps
Crossleg Situp
Set 1 - 25 RepsSet 2 - 25 RepsSet 3 - 25 RepsSet 4 - 25 Reps
Crunches - side
Set 1 - 25 RepsSet 2 - 25 RepsSet 3 - 25 RepsSet 4 - 25 Reps
Marine Corps Exercises
The Tabata method was first designed by a Japanese scientist named Izumi
Tabata. His method involved athletes performing 8 sets of high intensity
exercises for 20 seconds per set followed by only 10 seconds of rest between
sets. This method was very effective in increasing aerobic capacity and
anaerobic output. These two combined, will help to boost your body's fat burning
ability.
This routine uses bodyweight exercises only and can be done at your home, in
the gym or pretty much anywhere else. It does require a pull-up bar. Dip bars are
also needed but a chair or bench can be used if you don't have access to dip
bars.
I would suggest investing in a good interval timer for this type of program in order
to keep your mind focused on your training instead of the clock. The Gymboss
Interval Timer is the best and most cost effective interval timer that I have found.
Marine Corps Exercises
* Rest 10 seconds between sets & 2 - 3 minutes between exercises
Full Body Tabata RoutineFull Body Tabata RoutineExercise Details
Push-ups - Regular
Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 secondsSet 6 - 20 secondsSet 7 - 20 secondsSet 8 - 20 seconds
Pull-ups Wide Grip
Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 secondsSet 6 - 20 secondsSet 7 - 20 secondsSet 8 - 20 seconds
Dive Bombers Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 secondsSet 6 - 20 secondsSet 7 - 20 secondsSet 8 - 20 seconds
Dips - Bars Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 secondsSet 6 - 20 secondsSet 7 - 20 secondsSet 8 - 20 seconds
Marine Corps Exercises
Chin-ups Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 secondsSet 6 - 20 secondsSet 7 - 20 secondsSet 8 - 20 seconds
Alternating Lunge Jumps
Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 secondsSet 6 - 20 secondsSet 7 - 20 secondsSet 8 - 20 seconds
Mountain Climbers
Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 secondsSet 6 - 20 secondsSet 7 - 20 secondsSet 8 - 20 seconds
Flutterkicks Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 secondsSet 6 - 20 secondsSet 7 - 20 secondsSet 8 - 20 seconds
Atomic Sit Ups Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 secondsSet 6 - 20 secondsSet 7 - 20 secondsSet 8 - 20 seconds
Marine Corps Exercises
This routine will have you sweating using only your bodyweight for resistance.
This is great for those who workout at home and have no weight training
equipment to use. You will get a full body workout with this routine
Perform the following routine in the order as shown with minimal (10 - 20
seconds) rest between exercises.
Repeat the routine 5 times.
Marine Corps Exercises
Intermediate Bodyweight RoutineIntermediate Bodyweight RoutineExercise Details
Push-ups - Regular
20 Reps
Pull-ups Wide Grip
5 Reps
Dips - Bench 20 Reps
Dive Bombers 10 Reps
Chin-ups 5 Reps
Atomic Sit Ups 10 Reps
Eight Count Body Builders
10 Reps
Crunches - legs down
20 Reps
Lunges 10 Reps
Flutterkicks 20 Reps
Mountain Climbers
20 Reps
Marine Corps Exercises
Interval training is one of the greatest ways to build muscle endurance. This type
of routine is one of my favorites because it gives a great workout in a minimal
amount of time. It can also be used for any number of single body parts by
limiting the exercises your perform to exercises that work those body parts.
How to perform this routine
Each exercise will have 5 sets in which you will go all out for 20 seconds
performing a max number of reps. After 20 seconds has expired, rest for 10
seconds and then begin the next set.
You should rest only 2 minutes between exercises
For the exercises requiring weights, use an amount of weight that is challenging
to perform reps for 20 seconds.
Upper Body BlastUpper Body BlastExercise Details
Push-ups - Regular
Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 seconds
Marine Corps Exercises
Pull-ups Regular Grip
Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 seconds
Dips - Bars Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 seconds
Dumbbell Curls Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 seconds
Triceps Extensions
Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 seconds
Dumbbell Press - Flat
Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 seconds
Shoulder Press Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 seconds
Chin-ups Set 1 - Max Reps
Push-ups - Regular
Set 1 - Max Reps
Marine Corps Exercises
Interval training is one of the greatest ways to build muscle endurance and to
achieve great results in a limited amount of time.
How to perform this routine
Each exercise will have 5 sets in which you will go all out for 20 seconds
performing a max number of reps. After 20 seconds has expired, rest for 10
seconds and then begin the next set.
You should rest no more than 2 minutes between exercises
Marine Corps Exercises
Interval Ab BlasterInterval Ab BlasterExercise Details
Atomic Sit Ups Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 seconds
Bicycle Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 seconds
Hanging leg raises
Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 seconds
Flutterkicks Set 1 - 20 secondsSet 2 - 20 secondsSet 3 - 20 secondsSet 4 - 20 secondsSet 5 - 20 seconds
Crunches - legs down
Set 1 - Max in 2 Minutes
Marine Corps Exercises
This Ab / Core workout routine is designed to help you strengthen and define
your ab muscles. It is very challenging, especially if you are not accustomed to
working your abdominals. This workout focuses on the entire core using proven
military style exercises.
Note: Building abs is a long process and there is no "quick fix" for creating a "six
pack." It is recommended that you start a strength training and cardio workout
program in order to burn fat and build lean muscle. Nutrition will also play a major
role in how much success you have with this workout routine.
Marine Corps Exercises
Ab / Core Workout RoutineAb / Core Workout RoutineExercise Details
Flutterkicks Set 1 - 25 Reps
Leg Lifts Set 1 - 25 Reps
Hello Dollly Set 1 - 25 Reps
Bicycle Set 1 - 25 Reps
Crunches - side Set 1 - 25 Reps
Atomic Sit Ups Set 1 - Max in 1 minute
Crunches - legs down
Set 1 - Max in 1 minute
Reverse Crunch Set 1 - Max in 1 minute
Hanging leg raises
Set 1 - Max in 1 minute
Marine Corps Exercises
Pull-ups are one of the most popular upper body exercises in the Marine Corps
and most other military branches but can be very hard if you do not train for
them. The best way to improve is to do more of them.
The following workout will help you to incorporate more pull-ups into your
workout. It will also work on building the muscles required for doing pull-ups. You
will need a pull-up bar and a set of dumbbells.
This workout can be incorporated into your current workout, if you have one. It is
designed to be a basic workout for increasing strength in the muscles that will
help to improve your pull-up performance.
Marine Corps Exercises
Improve Your Pullups 1Improve Your Pullups 1Exercise Details
Pull-ups Regular Grip
Set 1 - 5 RepsSet 2 - 5 RepsSet 3 - 5 Reps
Dumbbell Curls Set 1 - 8 RepsSet 2 - 8 RepsSet 3 - 8 Reps
Chin-ups Set 1 - 5 RepsSet 2 - 5 RepsSet 3 - 5 Reps
Dumbbell Curls - Reverse
Set 1 - 8 RepsSet 2 - 8 RepsSet 3 - 8 Reps
Pull-ups Wide Grip
Set 1 - 5 RepsSet 2 - 5 RepsSet 3 - 5 Reps
Marine Corps Exercises
Improve Your Pullups 2Improve Your Pullups 2Exercise Details
Pull-ups Regular Grip
Set 1 - 5 RepsSet 2 - 5 RepsSet 3 - 5 RepsSet 4 - 5 RepsSet 5 - 5 Reps
Bent Over Rows Set 1 - 8 RepsSet 2 - 8 RepsSet 3 - 8 RepsSet 4 - 8 RepsSet 5 - 8 Reps
Dumbbell Curls Set 1 - 8 RepsSet 2 - 8 RepsSet 3 - 8 RepsSet 4 - 8 RepsSet 5 - 8 Reps
Chin-ups Set 1 - 5 RepsSet 2 - 5 RepsSet 3 - 5 RepsSet 4 - 5 RepsSet 5 - 5 Reps
Bent Over Flys Set 1 - 8 RepsSet 2 - 8 RepsSet 3 - 8 RepsSet 4 - 8 RepsSet 5 - 8 Reps
Dumbbell Curls - Reverse
Set 1 - 8 RepsSet 2 - 8 RepsSet 3 - 8 RepsSet 4 - 8 RepsSet 5 - 8 Reps
Pull-ups Wide Grip
Set 1 - 5 RepsSet 2 - 5 RepsSet 3 - 5 RepsSet 4 - 5 RepsSet 5 - 5 Reps
Marine Corps Exercises
It is recommended that you consult your physician before beginning any fitness
program. By printing and / or performing this workout program, you are waiving
any liability to Capital City Church in case of any injury that may occur.
Marine Corps Exercises