Physical Training Guide: PT the Marine Corps Way
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Part I:
Warmups
Part II:
Stretches
Part III
Workouts
Warmups:
Ok, before every work out you need to warm up a little bit. The fastest way to get your blood flowing is by doing some side straddle-hops. Or as you call, jumping jacks. Perform 50 of them. On a 3 count cadence, 1,2,3- 1, 1,2,3-2., 1,2,3- 4, and so on until 1,2,3- 50. After that your blood should be flowing pretty well.
Now since side-straddle hops aren't always fun, there is always runs after wards. It will make it faster to pick up your heart rate. Sprint for as far as you can until you are winded, then sprint back to where you started. Put everything into the sprints, and it will pay off by getting your heart rate up and getting you loose and ready to work out.
Now, the legs and arms need to get some work as well. Squats are a great way to get your lower legs into better shape for a more toned leg. Basically, just squat and hold it for as long as possible then come back to a standing position.
Next are Hello-Dolly's. Lay flat on your back with your hands flat against the ground under your backside. Lift your legs 6 inches off of the ground, and hold for 30 seconds. Now open your legs as far as you can till you feel it starting to stretch. Once you achieve that, you are will start a more progressive workout once you begin. Perform, about 100 of these at a 3 count cadence.
Once you have performed the Hello-Dollys, hold your feet 6 inches off of the ground again, now swing your left leg then right leg back in forth like you are running. These are flutter kicks. Perform roughly 60-75 of these on a 3 count cadence. Your legs and stomach will be burning very soon.
The next warm up is for your upper body. It is called .50 cals. It is a set of push ups. Start at Diamond pushups, and perform 10 of these. Next Place your hands shoulder width apart, and perform 10 pushups. Next place your hands at a wide grip, and perform 10 of these. Next place your left hand at an angle to your right hand, perform 10 pushups, switch, perform 10 pushups. Now return to wide grip push ups, and perform 10. Shoulder width, perform 10, and then diamond, and perform 10. For the last part of the warmup, perform another 50 pushups any way you want to.
Stretches:
Ok, this is much more simple than the warmups, there are only a few of these that you need to worry about.
Perform a calve-stretch. Hold for 60 seconds.
Perform shoulder and chest stretch. Hold for 30 seconds.
Perform tricep stretch. Hold for 30 seconds.
Perform hurdler stretch. Hold for 45 seconds.
Thats it. Seriously.
Workouts:
This is pretty simple.
Pyramid pull-ups. Perform 1 pull-up, drop from the bar and perform one push-up. Perform pull-ups 2, drop from the bar and perform 2 pushups. Perform 3 pull-ups, drop perform 3 push-ups. Perform 4 pull-ups, drop and perform 4 push ups.
Perform this cycle up to 20 pull-ups, and 20 push-ups, and back to 1 pull up and push-up.
Next is crunches. Perform 300 crunches, holding it for 10 seconds as you come up.
Now for the last exercise, you need a medicine ball. A good solid 20lb ball should be good. Carry it out in front you, arms at a 90* at the elbow. Run with it for as far as you can, once you are tired, stop running, and take a 30 second cool down. Perform 10 push ups.
Perform this final exercise until you reach 3 miles.
