| The United States Marine Corp. boot camp is world | | | | three times a week for about three miles. You will |
| renowned for being one of the highest demanding | | | | constantly be marching everywhere you go. Plus you |
| physical undertakings. This is something you want to | | | | will also be doing a lot of short sprints. So because of |
| ideally prepare for well in advance. You will want to | | | | this, your cardio needs to be constantly aerobic (free |
| build towards the Marine Workout. | | | | breathing), with short bursts of anaerobic (absence |
| If you are out of shape, or perhaps overweight, you | | | | of) in your workouts. |
| want to start out gradually and start easy. Even if | | | | Another core requirement in the Marines is your |
| you are reasonably fit, if you are not used to a hard | | | | ability to swim. If you don't know how, or are not a |
| training routine, being gradual is still key. Yes, in the | | | | very good swimmer, you need to fix this |
| Marines you will be pushed to breaking point and | | | | immediately. Get swimming lessons from a |
| beyond. However, to build core fitness the more | | | | professional instructor and get as good as you can at |
| gradual you address your training routine, the better. | | | | swimming. |
| Then you work up to a full Marine workout routine. | | | | Be sure to contact your recruiter for more |
| Two major areas you want to work on are, cardio | | | | information, they can usually give you a guide for |
| and building your core muscle strength. If you are | | | | preparing for your Initial Strength Test (IST) and |
| fairly out of shape, you can start with a brisk walk | | | | Physical Fitness Test) (PFT). This will give you a lot |
| for 30-45 minutes. For muscle strength exercises like | | | | more tips, ideas, etc. |
| standard pushups, sit-ups and squats are great to | | | | Another exercise you can add to the end of your |
| start (say 20 reps with 3 sets, or whatever feels | | | | workout is side bridges. These are done by holding |
| more comfortable to start). If you are fitter you can | | | | your whole body straight as an arrow side on the |
| step this up to a jog and more reps for your sets. | | | | floor side on, supported by your forearm only. Hold |
| Including a rest day between workouts is ideal. The | | | | this position for 30-60 seconds each side with 60 |
| major purpose here is to not make your workouts | | | | seconds rest between each. |
| too hard and keep them consistent. | | | | This should give you a great start towards your |
| You want to add short bursts intervals to your | | | | marine workout, at least for the first week or two. |
| cardio. In the Marine Corp., you will be going on runs | | | | Get to work and good luck! |