| - Step 1 | | | | one day do intervals, 2 min hard, 3 min easy and |
| First thing is to realize what you will be doing | | | | another day do hills, and maybe another day do it |
| everyday so you know what muscles to focus on. | | | | straight, no change in speed or incline. A core body |
| You will be marching everywhere you go, sometimes | | | | workout should be about 15 min long of working your |
| with packs, you will be running at least three times a | | | | abs (crunches, flutter kicks, hello dollies, planks, etc.) |
| week, you will be quarterdecked (or intensively | | | | A circuit is another 15 min short workout consisting |
| trained) an unexpected amount of times (ask your | | | | of what you need to work on (such as push ups, |
| recruiter what an IT session is...he'll show you!) | | | | squats, crunches, pull ups, side-straddle hops, etc.) |
| Ask yourself what your weaknesses are. Pull ups | | | | MMA Supplements |
| Flexed arm hang? Crunches, core body, or muscles? | | | | - Step 4 |
| Running? Hiking with a pack? What are your weak | | | | Day 2: The 30-45 min of cardio should be anything |
| muscles? You can modify the training program to | | | | that gets your heart rate up other than running. This |
| better suit you but the following is just a sample of | | | | can be cycling, step class, kickboxing, dancing, |
| how I trained for boot camp. This regiment should be | | | | anything you enjoy! Light weights is self explanatory, |
| following a minimum of 8 weeks from your ship date, | | | | not too heavy. Work whatever muscles need a little |
| more time is better! | | | | oomph! Biceps, triceps, obliques are good target |
| - Step 2 | | | | spots. For the 30 min walk, you can mix it up once |
| You need to keep your muscles guessing because | | | | again. You can have a weight vest or backpack, do |
| that's what is going to happen everyday at boot | | | | hills, add foot weights, whatever you like. |
| camp. You need to get your muscles use to doing | | | | - Step 5 |
| things they are not use to. Everyday other day, have | | | | Give your body the fuel it needs to perform. Eat |
| a different routine. Here is an example of day 1 and | | | | healthy to gain lean muscle and shed fat. Fruits, |
| day 2: | | | | vegetables, meat, take your vitamins. Try some |
| Day 1: morning - run 30-45 min, core body | | | | supplementation is you want to gain an edge before |
| workoutnight - circuit | | | | boot camp. Try nitric oxide, creatine, protein, |
| Day 2: morning - cardio 30-45 min, light weightsnight - | | | | glutamine to support recovery. |
| 30 min walk | | | | - Step 6 |
| Keep this routine for 2 days on, 1 day off, or if | | | | About 5 days before you ship, go to your recruiter's |
| you're already a "PT stud," you may do this with no | | | | office and make sure you can pass the IST. After |
| days in between. | | | | you pass, hydrate, hydrate, hydrate! Take the next |
| - Step 3 | | | | few days off before you ship and only do your |
| Day1: Your morning run should be different at least | | | | personalized circuits and 30 min walk. Good luck in |
| every other time you perform Day 1. For instance, | | | | becoming a Marine! |