Military Training: 6 Routines You Can Try At Home (2023)

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Military Training: 6 Routines You Can Try At Home (1)

Are you brave enough to try military training? How far are you willing to go?get your best body?

Although I have run five half marathons and one marathon, these workouts are incredibly intense. After seeing what some of the basic training routines require a person to do, it's no wonder the United States has the best military in the world.

The training is second to none.

Now, I haven't tried it yet. Quite frankly, apart from the run, they are pretty intimidating and I doubt I'd be able to make it through half a session! That being said, it would be fun to try them out.

I have 6 military exercises below that you can try at home. See how it will work. I'll provide a portion of the training below along with the resource article. That way, if you like a certain military training, you can see where to get the full routine.

See if you have what it takes. Come on, commoner!

Related articles and resources:

Military training... military style

1 – Special Forces Training Program

Brian Bullman deCulturismo.comdescribes a6 week programto a Special Forces agent in his article, “Military-Style Training! Do you have what it takes?" This is how Days 1-3 of Week 1 of this military training rolls out:

Physical exam:

Sit and reach flexibility test


Push-ups: maximum in 60 seconds

Abdominals: maximum in 60 seconds

Dominated: Max in 60 seconds

Run: 2 miles as fast as possible

Swim: 100 meters without stopping using any stroke, without touching the side or bottom of the pool.

30-Pound Backpacking Forced March: While carrying 30 pounds in a backpack, hike 3 miles in 45 minutes on a highway, or 1 hour if you're hiking cross-country. (Wear well broken-in boots with thick socks.)

2 – Army Ranger Training Program

Carson Barrett included this military training for Army Rangers I think I could do the 2 mile workout, but I'm not so sure about the 5 mile workout. And you?


Do the first set for 40 seconds, the second set for 30 seconds, and the third set for 20 seconds, completing as many push-ups as you can for the allotted time, resting no more than 30 seconds between sets. Complete three to four sets of bench presses, 20 reps each, using 50% of your bodyweight. Do three to four sets of 10- to 15-pound triceps pushdowns, working to failure. You can also do three to four sets of dives at one dive station, working to failure.


Ranger candidates must be able to run two miles in no more than 15 minutes, 12 seconds, and five miles in no more than 40 minutes. To maximize the benefits of your training, mix up your training. Use interval training once a week to improve your two-minute run time. Run 400 yards as fast as you can and rest for one minute, completing eight repetitions. Do fartleks twice a week, running five to five miles.

Get the full Army Ranger training here.

The Few, The Proud, The Marines… Military Exercises

3 – US Marine Training Secrets

hybrid athletetakes you to Marine Corps boot camp with this military exercise. Some of us would be lucky to make it through the warm-up!

(Video) Military Full Body Home Workout | British Army Fitness


Dynamic movements and stretching.

run 1 mile


(1) 8 rounds: 5 push-ups, 10 dips, 20 push-ups

(2) 6 rounds: kettlebell swings at 2 minutes, rest at 20 seconds

(3)wrinkle3 miles with package over 50 pounds.

(4) 1 round: 100 lunges, 100 bodyweight squats, 100 sit-ups, 100 jump squats, 100 push-ups, 100 flutter kicks

I could definitely do the 1 mile run, 20 push ups and a round of Kettlebell Swings. Everything else? I'll be there throwing up.

Read more about Hybrid Athlete.

4 – That's a warm up!

pila.comThere is also a solid military exercise program here for the Marines. It is a high intensity tactical training (HITT) routine. I have to tell you... heating up alone seems daunting. You have to see it:

Warm-up (5-10 minutes)

As with any exercise regimen, warming up is an integral part of the program. Start with a few mobility exercises on the floor, then move to a standing position, and then do a more dynamic effort.

(Video) 10 Day Chair Workout To Lose Belly Fat (NO STANDING)

Diagonal Reach Glute Bridge - 8 per side

Bird Dogs - 5 on each side

Groiners - 5 per leg

Pigeons - 5 per leg

Bear Crawls - 20 yardas

Gusano to Codo Tap - 20 yards

50% stack up to 20 yards; 75% accumulation for 20 yards; 100% accumulation for 20 yards

What do you think about that? Do you think you could do this? I would love to see a video!

Here is the rest of the HITT workout.

Training as SEAL Team 6

5 - Can you handle the daily training of a Navy SEAL?

That is the question that OS1st is askingin this article. Think you can handle the workout below and not ring the bell?

If you're lucky enough to be accepted into the SEAL training program, a typical day for you will include exercises on land and at sea. An average day for a Navy SEAL usually looks like this:

A 1-hour bodyweight workout, performed in the grinder, a black asphalt parking lot

A four mile beach run

(Video) I Trained Like "LeBron James" for a Week

Retrieve a 150-pound raft from a distant shed and carry it above the beach

Swim around the island (the picturesque Navy Special Warfare Center in Coranado, CA) in a 17-mile loop”

Well, if that's not intimidating enough, consider this: “According to Navy sources, the training is so grueling that a class of 100 can be reduced by 10% in a few minutes. Men can quit smoking at any time by ringing a bell. Historically, two out of three do.

I would ring the bell and go to lunch, or go back to the full workout.

6 – Six weeks of Navy SEAL training

muscle and strengthhe has a remarkable military training that lasts 6 weeks and incorporates Navy SEAL routines. I have to say it's pretty scary, but I imagine it would leave you in amazing shape. Here are some workouts from day 1:

Sprints – at least 20 yards

Timed shuttle run: at least 10 yards

Reverse grip pull-ups and barbell bench press

Dumbbell Shrugs and Hyperextensions

Crunch on the floor and leg raises with the knee bent

Work 3-5 miles at a steady pace

Watch the full training and series..

Conclusion: all military training is not a joke. It takes commitment.

If you didn't know much about the physical requirements for the military, just watch a warm-up or Day 1 to be impressed. Our brave men and women are certainly prepared, that's for sure. Having to complete workouts like this on a daily basis is amazing.

(Video) U.S. Air Force: The First Day at Basic Military Training

How do you stack? I ask this knowing that I'm not even close. Running a marathon is one thing. Doing this with a 50 lb. the backpack is another story.

Have you ever tried a military training? If so, how was it? If not, are you willing?

Share your thoughts and experiences below.


What are the simple 6 exercises? ›

The six exercises are:

Alternating Lunges. Triceps Extension. Stiff Leg Deadlift. Isometric Curls.

How can I train like the military at home? ›

7 Quick & Easy Military Workouts For Beginners
  1. Squats. We couldn't discuss military workouts for beginners without mentioning squats. ...
  2. Push-Ups. The key to a good push-up is starting in a great plank position. ...
  3. Reverse Lunge. ...
  4. Burpees. ...
  5. Sit-ups.

How do you do the 6 day workout? ›

So instead of adding volume, I simply split up my upper body workout into two and followed the split of:
  1. Monday: Legs.
  2. Tuesday: Chest and Arms.
  3. Wednesday: Back and Shoulders.
  4. Thursday: Legs.
  5. Friday: Chest and Arms.
  6. Saturday: Back and Shoulders.
  7. Sunday: Off.

What are the 7 principles of training Army? ›

The Army Principles of Unit Training
  • Commanders and other leaders are responsible for training.
  • Non-commissioned officers train individuals, crews, and small teams.
  • Train to standard.
  • Train as you will fight.
  • Train while operating.
  • Train fundamentals first.
  • Train to develop adaptability.
Mar 12, 2020

What are the 6 types of exercises? ›

You need it all: cardio/aerobic exercise, strength training, weight-bearing exercise, stretching, breathing, and balance.

What are the 6 skill related exercises? ›

There are six skill-related fitness components: agility, balance, coordination, speed, power, and reaction time. Skilled athletes typically excel in all six areas.

What is the easiest basic training in the military? ›

  • The US Air Force is considered the easiest military branch overall. ...
  • The US Army is considered the easiest military branch to get into, Image:
  • Air Force basic training is considered the easiest out of all of the military branches. ...
  • The US Air Force is considered the easiest branch for women.
Apr 1, 2022

How do I train myself for basic training? ›

Before You Go
  1. Get all personal matters in order prior to leaving. ...
  2. Be prepared for discipline. ...
  3. Take some time to learn about military life. ...
  4. Visit your doctor before you start training. ...
  5. Set realistic fitness goals. ...
  6. Don't forget to warm up and cool down. ...
  7. Time yourself. ...
  8. Drink plenty of water.

What is a military workout routine? ›

Push-ups: 4 sets of maximum in 60 seconds. Pull-ups: 4 sets of maximum in 60 seconds. Sit-ups: 4 sets of maximum in 60 seconds. Run: 6 miles at moderate to fast 7 to 8 minute mile pace. Squats: 4 sets of 50 reps with 50 pound rucksack.

What are 7 exercises? ›

We posed this question to four fitness experts and compiled a list of their favorites.
  • Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. ...
  • Interval training. ...
  • Squats. ...
  • Lunges. ...
  • Push-ups. ...
  • Abdominal Crunches. ...
  • Bent-over Row.
Apr 15, 2022

What are 10 exercises? ›

Why these 10 exercises will rock your body
  • Lunges. Challenging your balance is an essential part of a well-rounded exercise routine. ...
  • Pushups. Drop and give me 20! ...
  • Squats. ...
  • Standing overhead dumbbell presses. ...
  • Dumbbell rows. ...
  • Single-leg deadlifts. ...
  • Burpees. ...
  • Side planks.

What is the 6 physical fitness? ›

These components are pertaining with the athletic ability of an individual. There are 6 components of physical fitness: balance, co-ordination, agility, speed , power, and reaction time.

What are all of the basic exercises? ›

7 simple exercises you can do at home
  • Squats for your legs, stomach, and lower back.
  • Lunges for your upper legs and glutes.
  • Planks for your core, back, and shoulders.
  • Push-ups for your chest, shoulders, triceps, and core.
  • Pull-ups for your biceps, triceps, forearms, wrists, shoulders, and core.
Jan 14, 2021


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