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Marines Workout

US Marine Corps body weight workout routine

The U.S Marine Corps is designed to train their forces for the rigors of battle. Its focus is speed and power but as you will see yourself the completion of only one circuit listed below is going to leave you breathless no matter how fit you are.

The workout listed at the bottom of this article is something that the following Marine Corps Workout aims to achieve. There is a day by day approach that needs to be adhered to in order to reach the extreme levels of fitness required in the workout listed at the bottom.

Here is the daily Marine Corp training program in order to reach that point.

Before each workout be sure to lightly stretch and warm-up for at least 5 minutes.

Monday:

3 sets of the following circuit of exercises:

Pull-ups - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
Crunches - Attempt as many as possible, up to 100. Use a slow, controlled tempo.
Rest 1 minute.
Pushups - Do as many as possible.
Rest 1 minute.

Tuesday:

Run for 1.5 miles at a steady and comfortable pace. Cool down walk for 5 minutes.

Wednesday:

3 sets of the following circuit of exercises:

Chin-Ups - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
Crunches - Attempt as many possible, up to 100, done with a quick tempo.
Rest 1 minute.
Wide Hand Position Pushups - As many as possible.
Rest 1 minute.

Thursday:

Run for a quarter mile at a quick pace that leaves you winded.
Continue walking for 1 minute.
Run for a half mile at a fast pace that leaves you winded.
Continue walking for 2 minutes.
Run for a quarter mile at a quick pace that leaves you winded.
Cool down walk for 5 minutes.

Friday:

3 sets of the following circuit of exercises:

V-Bar+Pullup - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
Decline Crunches - Continue to perform until another full rep is not possible.
Rest 1 minute.
Close Hand Position Pushups - Do as many as possible.
Rest 1 minute.

Saturday:

Walk, hike or jog at the quickest pace possible to travel either a distance of 3 miles, 5 miles or 10 miles. Incorporate hills and inclines into the exercise.

Sunday:

3 sets of the following circuit of exercises:

Pull-ups - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
Decline Reverse Crunch - Continue to perform until another full rep is not possible.
Rest 1 minute.
Push-Ups With Feet Elevated - As many as possible.
Rest 1 minute.

The workout listed below is a very intense workout program that when starting for the first time you will find completely crazy and unable to complete. But just like any progressive training workout it will take time to get used to it and start getting the rewards.

Although the workout circuit that is listed below does not include any weight and uses only bodyweight, it will still help increase the muscle mass if you do it on a regular basis.

Without a doubt the most demanding aspect of this workout is the 400 meter sprint that one does between each exercise. This obviously puts the primary stress on your cardiovascular fitness levels. One needs to be extremely fit to be able to sprint 400 meters once, never mind 10 times.

It goes without saying that this will be the first point of failure when starting with this program. But you need to reach the point where your sprint has turned into a job as you cannot continue as this will be getting you fit very fast.

Here is the Marine Corps Workout
Pull-ups (30 reps)
Sprint 400 meters
Wide-grip push-ups (30 reps)
Sprint 400 meters
Squats
Sprint 400 meters
Dips (30 reps)
Sprint 400 meters
Crunches (30 reps)
Diamond push-ups (30 reps)
Sprint 400 meters
Burpees (30 reps)
Sprint 400 meters
Box hops (30 reps)
Tiger press-ups (30 reps)
Pull-ups finishing off with ten reps.

In my book “The Muscle Experiment” I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.

To your success,

Mike Thiga

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© 2010 Mike Thiga www.The-Muscle-Experiment.com - Build Muscle Without Weights, Bodyweight Exercises, Workout At Home