Exercises at Marine Boot Camp
1. PULL UPS. Inboard- Mount the bar with the palms of your hands facing you. You will start at a complete dead hang; your elbows will be completely locked out with no muscle tension in your arms. From that position you will initiate your pull up continuing to pull your body upwards until your chin breaks the plane of the bar and then lowering your body back to the dead hang position. Outboard- Mount the bar with the palms of your hands facing towards the bar. You will start at a complete dead hang; your elbows will be completely locked out with no muscle tension in your arms. From that position you will initiate your pull up continuing to pull your body upwards until your chin breaks the plane of the bar and then lowering your body back to the dead hang position.
2. PUSH UPS. Start in the up position, with your arms locked out and your hands slightly wider than shoulder width and your feet together. Roll your shoulders towards the ground to create active shoulders while keeping your body rigid in a straight line with your head up looking forward. From that position lower your body to the ground until your chest touches the desk. As soon as your chest touches, push your body back ot the upright position maintaining straight alignment until you once again are in the upright position.
3. TRICEP PUSH UPS. Start in the up position with your arms locked out and your elbows close to your rib cage. Your hands should be approximately 12 inches apart and your feet together. Roll your shoulders towards the ground to create active shoulders while keeping your body rigid in a straight line with your head up looking forward. From that position, lower your body to the ground until your chest touches the deck keeping your elbows in contact with your rib cage. As soon as your chest touches, push your body back to the upright position, keeping that straight alignment until you once again are in the upright position.
4. DIAMOND PUSH UPS. Start in the up position with your arms locked out, your elbows close to your rib cage, your hands directly underneath your chest with your index fingers and thumbs touching (creating a diamond), and your feet spread slightly wider than shoulder width. Roll your shoulders toward the ground to create active shoulders while keeping your body rigid in a straight line with your head up looking forward. From that position lower your body to the ground until your chest touches the deck. Keep your elbows in contact with your rib cage as your body lowers. As soon as your chest touches, push your body back to the upright position keeping that straight alignment until once again in the upright position.
5. PLYOMETRIC JUMPS. Stand behind a sturdy surface approximately 12 inches high with your feet spread in a natural stance. Lower your body by bending at the knees at a 45 degree angle, then explode upwards with both feet leaving the ground at the same time and landing on top of the surface. The entire soles of both feet should impact the surface at the same time; as soon as contact is made, immediately jump again to travel back to the ground.
6. MILITARY PRESS. Stand with your back straight and feet spread shoulder width apart, your arms bent at your sides with palms facing forward and the bar touching your chest. Push the bar upwards until your arms are fully extended and locked out above your head. Then proceed to lower the bar back to the starting position.
7. BICEP CURL. Stand with your back straight and your feet shoulder width apart, your arms fully extended at your sides with the bar touching your legs. Bending your arms at the elbow, pull the weight upwards to your chest while keepiung your back straight. Continue upwards until the bar touches your chest. Lower the bar until you are back to your starting position.
8. CRUNCHES. Lay down with your back flat on the ground and your feet in the air with your knees bent at a 90 degree angle. Your hands should be cupping your ears without your fingers touching. Flex your abdomen and pull your shoulder blades off the ground. When both shoulders blades are off the ground and your elbows come even with your thighs, lower yourself back to the starting position. Note - this is not proper form for crunches on the Physical Fitness Test.
9. FROG SIT UPS. Lay down with your back flat on the ground, bend your knees and turn the soles of your feet inboard so that they touch. Place your hands on your chest. Flex your abdoment while pushing your hands forward until you are in the sitting position and your hands are touching your ankles. Lower your torso and pull your hands back to return to the starting position.
10. SIT UPS WITH A TWIST. Lay down with your back flat on the ground. With your feet flat on the ground, bend your knees and cup your ears with your hands. Flex your abdomen so that you come to a sitting position. As you are coming up, rotate your torso so that your left elbow touches your right knee. Then lower your body while rotating your torso back to the starting position. Repeat to the opposite side.
11. LUNGES. Stand with your feet spread naturally, back straight, and your hands on your hips. Step out with your left foot, lowering your body until your right knee comes close to the ground but does not touch. Keeping that left foot in place, raise your body forward to the standing position. Change legs and repeat.
12. SQUATS. Stand with your feet spread naturally and your arms straight out in front of your body. Lower your body by bending your knees to approximately 90 degrees, keeping your back straight. Return to starting position and repeat.
13. STAR JUMPS. Stand with your feet together and your back straight, bending at the knees and waist. Lower your body until your hands touch the floor. From that position, explode upwards, jumping into the air so that your body is fully extended with your legs flared out to the sides and your arms to the sky. Return to the starting position and repeat.
14. BEND AND THRUST. Stand with your feet together and arms hanging down at your sides, bend at the knees and lower your body until you are in the crouched positiong with your hands touching the ground. Thrust your legs out straight behind you so that you are in the push up position. Pull your legs back to the crouched position so your knees are directly under your chest. Then return to the starting position.
15. DORSAL RAISES. Lay flat with your chest on the ground and your legs spread naturally. Cup your ears with your hands with your elbows pointed outboard. Keeping your abdomen on the ground, raise your chest and legs off the ground. Then lower your chest and legs back to the starting position.
1. PULL UPS. Inboard- Mount the bar with the palms of your hands facing you. You will start at a complete dead hang; your elbows will be completely locked out with no muscle tension in your arms. From that position you will initiate your pull up continuing to pull your body upwards until your chin breaks the plane of the bar and then lowering your body back to the dead hang position. Outboard- Mount the bar with the palms of your hands facing towards the bar. You will start at a complete dead hang; your elbows will be completely locked out with no muscle tension in your arms. From that position you will initiate your pull up continuing to pull your body upwards until your chin breaks the plane of the bar and then lowering your body back to the dead hang position.
2. PUSH UPS. Start in the up position, with your arms locked out and your hands slightly wider than shoulder width and your feet together. Roll your shoulders towards the ground to create active shoulders while keeping your body rigid in a straight line with your head up looking forward. From that position lower your body to the ground until your chest touches the desk. As soon as your chest touches, push your body back ot the upright position maintaining straight alignment until you once again are in the upright position.
3. TRICEP PUSH UPS. Start in the up position with your arms locked out and your elbows close to your rib cage. Your hands should be approximately 12 inches apart and your feet together. Roll your shoulders towards the ground to create active shoulders while keeping your body rigid in a straight line with your head up looking forward. From that position, lower your body to the ground until your chest touches the deck keeping your elbows in contact with your rib cage. As soon as your chest touches, push your body back to the upright position, keeping that straight alignment until you once again are in the upright position.
4. DIAMOND PUSH UPS. Start in the up position with your arms locked out, your elbows close to your rib cage, your hands directly underneath your chest with your index fingers and thumbs touching (creating a diamond), and your feet spread slightly wider than shoulder width. Roll your shoulders toward the ground to create active shoulders while keeping your body rigid in a straight line with your head up looking forward. From that position lower your body to the ground until your chest touches the deck. Keep your elbows in contact with your rib cage as your body lowers. As soon as your chest touches, push your body back to the upright position keeping that straight alignment until once again in the upright position.
5. PLYOMETRIC JUMPS. Stand behind a sturdy surface approximately 12 inches high with your feet spread in a natural stance. Lower your body by bending at the knees at a 45 degree angle, then explode upwards with both feet leaving the ground at the same time and landing on top of the surface. The entire soles of both feet should impact the surface at the same time; as soon as contact is made, immediately jump again to travel back to the ground.
6. MILITARY PRESS. Stand with your back straight and feet spread shoulder width apart, your arms bent at your sides with palms facing forward and the bar touching your chest. Push the bar upwards until your arms are fully extended and locked out above your head. Then proceed to lower the bar back to the starting position.
7. BICEP CURL. Stand with your back straight and your feet shoulder width apart, your arms fully extended at your sides with the bar touching your legs. Bending your arms at the elbow, pull the weight upwards to your chest while keepiung your back straight. Continue upwards until the bar touches your chest. Lower the bar until you are back to your starting position.
8. CRUNCHES. Lay down with your back flat on the ground and your feet in the air with your knees bent at a 90 degree angle. Your hands should be cupping your ears without your fingers touching. Flex your abdomen and pull your shoulder blades off the ground. When both shoulders blades are off the ground and your elbows come even with your thighs, lower yourself back to the starting position. Note - this is not proper form for crunches on the Physical Fitness Test.
9. FROG SIT UPS. Lay down with your back flat on the ground, bend your knees and turn the soles of your feet inboard so that they touch. Place your hands on your chest. Flex your abdoment while pushing your hands forward until you are in the sitting position and your hands are touching your ankles. Lower your torso and pull your hands back to return to the starting position.
10. SIT UPS WITH A TWIST. Lay down with your back flat on the ground. With your feet flat on the ground, bend your knees and cup your ears with your hands. Flex your abdomen so that you come to a sitting position. As you are coming up, rotate your torso so that your left elbow touches your right knee. Then lower your body while rotating your torso back to the starting position. Repeat to the opposite side.
11. LUNGES. Stand with your feet spread naturally, back straight, and your hands on your hips. Step out with your left foot, lowering your body until your right knee comes close to the ground but does not touch. Keeping that left foot in place, raise your body forward to the standing position. Change legs and repeat.
12. SQUATS. Stand with your feet spread naturally and your arms straight out in front of your body. Lower your body by bending your knees to approximately 90 degrees, keeping your back straight. Return to starting position and repeat.
13. STAR JUMPS. Stand with your feet together and your back straight, bending at the knees and waist. Lower your body until your hands touch the floor. From that position, explode upwards, jumping into the air so that your body is fully extended with your legs flared out to the sides and your arms to the sky. Return to the starting position and repeat.
14. BEND AND THRUST. Stand with your feet together and arms hanging down at your sides, bend at the knees and lower your body until you are in the crouched positiong with your hands touching the ground. Thrust your legs out straight behind you so that you are in the push up position. Pull your legs back to the crouched position so your knees are directly under your chest. Then return to the starting position.
15. DORSAL RAISES. Lay flat with your chest on the ground and your legs spread naturally. Cup your ears with your hands with your elbows pointed outboard. Keeping your abdomen on the ground, raise your chest and legs off the ground. Then lower your chest and legs back to the starting position.
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