Get in Shape for Marine Boot Camp
Below are a compilation of workouts that will help you get ready for boot camp. These workouts are pulled from various sources to include Marine Corps Orders on Physical Fitness as well as Marine Corps websites.
Recommended Workouts from MCO 6100.12
A. Circuit Training and Exercise Drills.
Circuit training is described as a specific training routine in which a variety of fitness discrepancies are addressed. It can accommodate a large number of Marines with little supervision, provide variety and challenge with its progressive programming, and allow participants to progress at their own rate. The goal of circuit training is to develop strength and endurance through a systematic and progressive conditioning program that involves stations where specific exercises are performed. These exercises are performed vigorously for a short period of time before moving to a follow-on station. The vigorous activity in short periods of time provide a near maximal quality training session, assuring progressive overload in an organized manner. The exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit.
(1) Free Circuit. Free (portable) circuits use equipment that can be readily transported or set up for use regardless of the training area and environment. A simplified course can be executed on a basketball court, a field, or on the deck of a ship. In a free circuit, there is no set time for staying at each station and no signal to move from one station to the next. Marines work at their own pace, doing a fixed number of repetitions (rep) at each station. Progress is measured by the time needed to complete a circuit. However, in remedial training, the quality and number of repetitions should be monitored.
(2) Fixed Circuit. Fixed circuits require equipment that is normally in place and can be used on a regular basis. In a fixed circuit, a specific length of time is set for each station. The time is monitored with a stopwatch, with Marines rotating through the stations on command. To increase the intensity or difficulty of a fixed circuit:
(a) maintain the time for completion, but increase the number of reps;
(b) increase the time per station along with the number of reps; and,
(c) increase the number of times a circuit is negotiated.
B. Number of Stations/Circuit Training Reps.
The goal of the circuit, as well as the time and equipment available will determine the number of stations. A circuit geared for the objective of developing upper or lower body strength may need as little as six to eight stations, while a cardiovascular strength and endurance circuit may have as many as 20 stations. The number of Marines assigned to negotiate a single circuit station is determined by the total number of participants, the number of stations, and the level of supervision available. To achieve the desired training effect, the circuit may have to be repeated several times. For example, a 10-station circuit requiring Marines to exercise for 30 seconds at each station and 15 seconds to move between stations may result in Marines completing the entire evolution three times. The entire training session, designed to take between 45-60 minutes, includes a warmup and cool-down period (e.g., Daily 16). As the conditioning level increases, consideration can be given to either increase exercise periods from 30 to 45 and 60 second intervals, or the addition of a fourth rotation through the circuit. Stations should be arranged in a sequence that allows for adequate recovery time between high/low intensity exercises or by alternating different muscles groups.
(1) Cardiovascular Endurance Circuit #1. This circuit is designed to improve the cardio-respiratory system by exercising hard at each of the eight exercise stations, with a steady recovery time (slow jog) between stations. Recommended course length is approximately 1/4 to 1/2 mile in length.
Station #1: Ab Crunch 20 reps
Station #2: Bend and Thrust 20 reps
Station #3: Sprint 1 rep
Station #4: Inclined Pushups 20 reps
Station #5: Star Jumps 20 reps
Station #6: Dorsal Raise 20 reps
Station #7: Knee Lifts 20 reps
Station #8: Dips 20 reps
(2) Cardiovascular Endurance Circuit #2. Recommended course length is ½ to 1.0-mile, with 14 events/stations:
Station #1: Stationary Run 30 seconds
Station #2: Pushup 30 seconds
Station #3: Side Straddle Hop 30 seconds
Station #4: Crunches 30 seconds
Station #5: Ski Jumps 30 seconds
Station #6: Flutter Kicks 30 seconds
Station #7: Bend and Reach (slow reps) 30 seconds
Station #8: Wide Pushups 30 seconds
Station #9: Bicycle 30 seconds
Station #10: Knee Bender 30 seconds
Station #11: Steam Engines (Daily 16) 30 seconds
Station #12: Twisting Situp 30 seconds
Station #13: Lunges (Daily 16) 30 seconds
Station #14: All-Fours Run 30 seconds
(3) Upper Body Strength Circuit #2. This circuit is designed to improve upper body strength and endurance, and is normally conducted following a cardiovascular training session. Proper form and full range of motion are important. Eight stations are set up over a course length of approximately 500 yards.
Station #1: Crunches 20 reps
Station #2: Pullups 3 sets @ max effort
Station #3: Dorsal Raises 20 reps
Station #4: Tricep Dips 40 reps
Station #5: Situps 2 sets of 5 reps
Station #6: Rope Heaves 20 reps
Station #7: Pushups 20 reps
Station #8: Sprint 1 rep
(4) Upper Body/Abdominal Strength Circuit #3. This circuit is designed to encompass a cardiovascular/anaerobic (sprint) portion that incorporates eight exercise stations with no set course length required. This circuit is conducted without a set time signal, e.g., Marines move immediately to a station after each exercise is completed. Recommended one to two complete course rotations, with a possible time decrease to 20 seconds (vice 30) on the second running.
Station #1: Elevated Pushup 30 seconds
Station #2: Twisting Situp 30 seconds
Station #3: Parallel Dips 30 seconds
Station #4: Ab Crunch (feet unsecured) 30 seconds
Station #5: Wide Pushup 30 seconds
Station #6: Flutter Kicks 30 seconds
Station #7: Diamond Pushup 30 seconds
Station #8: Bicycle 30 seconds
(5) Lower Body/Upper Body Strength (Weight Room) Circuit #4. This circuit is designed to follow a cardiovascular session. There are 13 exercise stations and the circuit should be conducted in one to two complete rotations. Each exercise should encompass slow and controlled movements, striving for muscle failure within 8-12 repetitions. A preliminary session, for Marines to become familiar with weight room layout and starting weight limits and execution is recommended.
Station #1: Leg Press 8-12 reps
Station #2: Leg Raise 8-12 reps
Station #3: Leg Extension 8-12 reps
Station #4: Leg Curl 8-12 reps
Station #5: Heel Raise 8-12 reps
Station #6: Bench Press 8-12 reps
Station #7: Seated Row 8-12 reps
Station #8: Military Press 8-12 reps
Station #9: Lat Pulldown 8-12 reps
Station #10: Shrugs 8-12 reps
Station #11: Triceps Extension 8-12 reps
Station #12: Biceps Curl 8-12 reps
Station #13: Incline Situp 8-12 reps
D. Fartlek Training.
Fartlek training is designed to develop strength, stamina, and endurance by combining running (cardiovascular) and calisthenics (strength and endurance). Fartleks consist of various running exercises, which strive to overload the cardiovascular system by allowing only partial recovery between each intense training segments; this sequence is repeated for the duration of the training session. Fartleks are normally conducted over a minimum 3-mile course, preferably with varying terrain and intermittent exercise stations to create the work overload.
(1) Initial/Baseline Fartlek:
- Warmup (Daily 16 warmup routine)
- Warmup run at easy pace for 5-10 minutes
- Run fast, steady pace for 3/4-1 3/4 miles
- Walk/Jog at moderate pace for 5 minutes (recovery)
- Run easily - sprinting 15-20 meters occasionally
- Run full speed uphill for 175-200 meters
- Cool-down by running easily for 1/2-1 mile
- Cool-down (Daily 16 cool-down routine)
(2) Cardiovascular/Muscular Endurance Fartlek:
Recommended course length is 3.0-3.5 miles. Location and spacing of exercise stations is normally based on terrain. After a unit orientation run, the Fartlek course should be run as an individual effort.
Station #1: Mountain Climbers 20 reps
Station #2: Bends and Thrust 20 reps
Station #3: Ab Crunches (feet unsecured) 20 reps
Station #4: Sprint 175-200 meters
Station #5: Situp w/Twist 20 reps
Station #6: Pullups or Pushups 10-20 reps
Station #7: Dorsal Raises 20 reps
Station #8: Star Jumps 20 reps
Station #9: Squat Thrusts 20 reps
Below are a compilation of workouts that will help you get ready for boot camp. These workouts are pulled from various sources to include Marine Corps Orders on Physical Fitness as well as Marine Corps websites.
Recommended Workouts from MCO 6100.12
A. Circuit Training and Exercise Drills.
Circuit training is described as a specific training routine in which a variety of fitness discrepancies are addressed. It can accommodate a large number of Marines with little supervision, provide variety and challenge with its progressive programming, and allow participants to progress at their own rate. The goal of circuit training is to develop strength and endurance through a systematic and progressive conditioning program that involves stations where specific exercises are performed. These exercises are performed vigorously for a short period of time before moving to a follow-on station. The vigorous activity in short periods of time provide a near maximal quality training session, assuring progressive overload in an organized manner. The exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit.
(1) Free Circuit. Free (portable) circuits use equipment that can be readily transported or set up for use regardless of the training area and environment. A simplified course can be executed on a basketball court, a field, or on the deck of a ship. In a free circuit, there is no set time for staying at each station and no signal to move from one station to the next. Marines work at their own pace, doing a fixed number of repetitions (rep) at each station. Progress is measured by the time needed to complete a circuit. However, in remedial training, the quality and number of repetitions should be monitored.
(2) Fixed Circuit. Fixed circuits require equipment that is normally in place and can be used on a regular basis. In a fixed circuit, a specific length of time is set for each station. The time is monitored with a stopwatch, with Marines rotating through the stations on command. To increase the intensity or difficulty of a fixed circuit:
(a) maintain the time for completion, but increase the number of reps;
(b) increase the time per station along with the number of reps; and,
(c) increase the number of times a circuit is negotiated.
B. Number of Stations/Circuit Training Reps.
The goal of the circuit, as well as the time and equipment available will determine the number of stations. A circuit geared for the objective of developing upper or lower body strength may need as little as six to eight stations, while a cardiovascular strength and endurance circuit may have as many as 20 stations. The number of Marines assigned to negotiate a single circuit station is determined by the total number of participants, the number of stations, and the level of supervision available. To achieve the desired training effect, the circuit may have to be repeated several times. For example, a 10-station circuit requiring Marines to exercise for 30 seconds at each station and 15 seconds to move between stations may result in Marines completing the entire evolution three times. The entire training session, designed to take between 45-60 minutes, includes a warmup and cool-down period (e.g., Daily 16). As the conditioning level increases, consideration can be given to either increase exercise periods from 30 to 45 and 60 second intervals, or the addition of a fourth rotation through the circuit. Stations should be arranged in a sequence that allows for adequate recovery time between high/low intensity exercises or by alternating different muscles groups.
(1) Cardiovascular Endurance Circuit #1. This circuit is designed to improve the cardio-respiratory system by exercising hard at each of the eight exercise stations, with a steady recovery time (slow jog) between stations. Recommended course length is approximately 1/4 to 1/2 mile in length.
Station #1: Ab Crunch 20 reps
Station #2: Bend and Thrust 20 reps
Station #3: Sprint 1 rep
Station #4: Inclined Pushups 20 reps
Station #5: Star Jumps 20 reps
Station #6: Dorsal Raise 20 reps
Station #7: Knee Lifts 20 reps
Station #8: Dips 20 reps
(2) Cardiovascular Endurance Circuit #2. Recommended course length is ½ to 1.0-mile, with 14 events/stations:
Station #1: Stationary Run 30 seconds
Station #2: Pushup 30 seconds
Station #3: Side Straddle Hop 30 seconds
Station #4: Crunches 30 seconds
Station #5: Ski Jumps 30 seconds
Station #6: Flutter Kicks 30 seconds
Station #7: Bend and Reach (slow reps) 30 seconds
Station #8: Wide Pushups 30 seconds
Station #9: Bicycle 30 seconds
Station #10: Knee Bender 30 seconds
Station #11: Steam Engines (Daily 16) 30 seconds
Station #12: Twisting Situp 30 seconds
Station #13: Lunges (Daily 16) 30 seconds
Station #14: All-Fours Run 30 seconds
(3) Upper Body Strength Circuit #2. This circuit is designed to improve upper body strength and endurance, and is normally conducted following a cardiovascular training session. Proper form and full range of motion are important. Eight stations are set up over a course length of approximately 500 yards.
Station #1: Crunches 20 reps
Station #2: Pullups 3 sets @ max effort
Station #3: Dorsal Raises 20 reps
Station #4: Tricep Dips 40 reps
Station #5: Situps 2 sets of 5 reps
Station #6: Rope Heaves 20 reps
Station #7: Pushups 20 reps
Station #8: Sprint 1 rep
(4) Upper Body/Abdominal Strength Circuit #3. This circuit is designed to encompass a cardiovascular/anaerobic (sprint) portion that incorporates eight exercise stations with no set course length required. This circuit is conducted without a set time signal, e.g., Marines move immediately to a station after each exercise is completed. Recommended one to two complete course rotations, with a possible time decrease to 20 seconds (vice 30) on the second running.
Station #1: Elevated Pushup 30 seconds
Station #2: Twisting Situp 30 seconds
Station #3: Parallel Dips 30 seconds
Station #4: Ab Crunch (feet unsecured) 30 seconds
Station #5: Wide Pushup 30 seconds
Station #6: Flutter Kicks 30 seconds
Station #7: Diamond Pushup 30 seconds
Station #8: Bicycle 30 seconds
(5) Lower Body/Upper Body Strength (Weight Room) Circuit #4. This circuit is designed to follow a cardiovascular session. There are 13 exercise stations and the circuit should be conducted in one to two complete rotations. Each exercise should encompass slow and controlled movements, striving for muscle failure within 8-12 repetitions. A preliminary session, for Marines to become familiar with weight room layout and starting weight limits and execution is recommended.
Station #1: Leg Press 8-12 reps
Station #2: Leg Raise 8-12 reps
Station #3: Leg Extension 8-12 reps
Station #4: Leg Curl 8-12 reps
Station #5: Heel Raise 8-12 reps
Station #6: Bench Press 8-12 reps
Station #7: Seated Row 8-12 reps
Station #8: Military Press 8-12 reps
Station #9: Lat Pulldown 8-12 reps
Station #10: Shrugs 8-12 reps
Station #11: Triceps Extension 8-12 reps
Station #12: Biceps Curl 8-12 reps
Station #13: Incline Situp 8-12 reps
D. Fartlek Training.
Fartlek training is designed to develop strength, stamina, and endurance by combining running (cardiovascular) and calisthenics (strength and endurance). Fartleks consist of various running exercises, which strive to overload the cardiovascular system by allowing only partial recovery between each intense training segments; this sequence is repeated for the duration of the training session. Fartleks are normally conducted over a minimum 3-mile course, preferably with varying terrain and intermittent exercise stations to create the work overload.
(1) Initial/Baseline Fartlek:
- Warmup (Daily 16 warmup routine)
- Warmup run at easy pace for 5-10 minutes
- Run fast, steady pace for 3/4-1 3/4 miles
- Walk/Jog at moderate pace for 5 minutes (recovery)
- Run easily - sprinting 15-20 meters occasionally
- Run full speed uphill for 175-200 meters
- Cool-down by running easily for 1/2-1 mile
- Cool-down (Daily 16 cool-down routine)
(2) Cardiovascular/Muscular Endurance Fartlek:
Recommended course length is 3.0-3.5 miles. Location and spacing of exercise stations is normally based on terrain. After a unit orientation run, the Fartlek course should be run as an individual effort.
Station #1: Mountain Climbers 20 reps
Station #2: Bends and Thrust 20 reps
Station #3: Ab Crunches (feet unsecured) 20 reps
Station #4: Sprint 175-200 meters
Station #5: Situp w/Twist 20 reps
Station #6: Pullups or Pushups 10-20 reps
Station #7: Dorsal Raises 20 reps
Station #8: Star Jumps 20 reps
Station #9: Squat Thrusts 20 reps
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