Marine. Train Like a Marine. The U. S. Marine Corps keeps its combat- conditioning program engaging by frequently mixing in cool new workouts and physical challenges. The routines aren't designed to wage war on a man's body, but that's exactly what they'd do if you jumped into the program headfirst. So we created a plan to gradually prepare you physically and mentally for the demands of its military training. Next, you'll improve your overall fitness by pairing power moves with sprints. For the third week, you'll take on an intense athletic drill to train your total body for strength and speed. Finally, you'll be fully prepared for a real U. S. Marine Corps fitness challenge, and you'll have the muscle to prove it.(Unsure what exercises you should focus on? Men's Health Personal Trainer not only has experts to guide you through your program, but a variety of instructional videos you can download and take with you to the gym. Check it out.)Directions: Complete three workouts a week, resting at least a day between sessions. Start your routine with core moves. Marines use planks, side bridges (shown), hanging leg raises, and Supermans, among other exercises. For a complete core routine, go to Mens. Health. com/marines. Week 1. Perform each exercise in the Marine Corps arsenal in the order shown. Do 1 set of 8 to 1. This is called a double. For each set of sprints, run as fast as you can for 8 to 1. Then walk back to the starting line and begin your next set of exercises. Day 1: Do 2 doubles of pushups and sprints. Rest 6. 0 seconds; do 2 doubles of squats and sprints. Perform 1. 2 reps of each exercise. Day 2: Perform 2 doubles of pullups and sprints. Rest 6. 0 seconds; do 2 doubles of swings and sprints.
Aim for 8 pullups and 2. Day 3: Do 2 doubles of pushups and sprints. Rest 6. 0 seconds; do 2 doubles of squats and sprints. Perform 1. 2 pushups and 2. Do a total of 6 triples in each workout, resting 6. Day 1: Perform 2. Day 2: Do 2. 5 dumbbell swings followed by 1. United States Marine Corps Workout Directions: Complete three workouts a week, resting at least a day between sessions. Start your routine with core moves. Are you ready for an intense weight training workout that can turn you into a total-body strength and endurance power machine? Here's a Marine workout plan to build. Marine Corps Workouts. Day 3: Perform 2. Then drop down for 2. Week 4. Here are two of the Marine fitness challenges. Rest at least a day between them. Begin each session with the side bridge and plank (pushup position, but on your elbows). Hold each move for 1 minute, rest for 3. Marine Challenge 1. Go for a quarter- mile run. This will be your sprint distance for your doubles. For your first double, do 1. Next, do another double of 2. Finish with a double of 2. Try it again in a month, with the goal of beating your total time by at least 1 minute. Marine Challenge 2. Perform 2. 0 dumbbell swings immediately followed by 2. Do as many supersets as you can in 2. Repeat the challenge after 4 weeks, and try to complete an additional superset. Sandbag Squat. Grab a heavy dumbbell (marines use sandbags) and stand holding it vertically, by one end, against your chest. With your elbows pointing down, bend at the hips and knees to lower your body until your thighs are at least parallel to the floor.
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