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8-Week Basic Training Fitness Routine

Become a Fitness Soldier!

By Rob Wilkins

 

“Success and general efficiency of every military establishment is, in a very large degree, dependent upon the physical fitness, endurance, and condition of the individual units of which it is composed."

-- William Nash, Military Historian

 

When asked why they are not physically active, millions of Americans typically respond, “I’m too busy and just don’t have the time to exercise.”  Ironically, some of the busiest people in the world today are the men and women of the US Armed Forces who concur that physical fitness is a vital component to the overall success and strength of the US military and its members. 

 

In order to accomplish a mission, military personnel may need to respond within 24 hours to a particular situation and must be fit enough to deploy to worldwide locations that vary from extreme heat to bone-chilling cold.  To ensure troops are physically prepared, each branch of the military makes physical training a top priority.  Highly effective fitness programs that promote readiness and increase combat effectiveness have been developed for military personnel.

 

The focus of the 8-Week Basic Training Fitness Routine is for you to take control of your time and, like the military, make physical activity a priority in your life. As you progress from week to week an amazing transformation will take place through your effort and commitment towards making a positive and massive change in yourself.

 

There will be days when you want to give up because you are too sore, too tired, too stressed, so let your commitment and determination drive you towards your target--graduation from the 8–Week Basic Training Fitness Routine. You can achieve amazing physical and mental results while inspiring the people around you. To increase your chance for success I recommend a dedicated workout partner to go through this life changing experience with you. 

 

The following schedule will serve as your guide:

 

8-week Basic Training Schedule

05:00 a.m. - Wake up
05:30 a.m. - Physical Training
07:00 a.m. - Breakfast
0900 a.m. – Work/school

09:30 a.m. - Snack

12:-00 p.m. - Lunch
2:30 p.m.  -  Snack

5 p.m. -        Dinner
6 p.m. – 9:40 p.m. - Personal Time
9:45 p.m.  - Lights Out!

 

 

 

EXERCISE ROUTINE: 

 

The following is the 8-week exercise routine to help you achieve your goals.  The prescribed exercises consist of basic movements and if possible, I suggest using free weights. “Strength training will greatly assist you in performing weight bearing exercises such as pushups, pull-ups or dips. Not only will strength training help you becoming more powerful, but it will also, through the addition of hard-earned muscle, help your body utilize calories more efficiently,” commented Kathy Watson, a certified personal trainer. 

 

“Free weights, in particular, will place a greater emphasis on the targeted muscles allowing for additional benefits over the long term.  You simply cannot go wrong by investing time and energy into making yourself stronger and leaner by weight training,” Watson said.

 

The basic trainee warm-up consists of 3 sets of 12 push-ups, 3 sets of 15 jumping jacks, 3 sets of 15 crunches and 5 minutes riding the bike or walking on the treadmill.

 

DAY

BODY PART

EXERCISE
SETS
REPS
CARDIO

Monday

Legs/Abs

 

 

 

 

Squats

Lying/Standing Leg Curl

Lunges

 

Traditional Crunch

4

 

3-5

3-4

 

3-4

6-12

 

4-6

8-10

 

8-12

20 minutes

Tuesday

 

 

 

 

30-45 Minutes

Wednesday

Chest /Triceps

Dips

Barbell/Dumbbell Bench Press

Incline Bench Press

Standing Tricep Extension

3-4

3-4

 

3-5

3-4

8-12

6-12

 

6-12

8-12

NONE

Thursday

OFF

OFF

OFF

OFF

OFF

Friday

Back/Biceps/Abs

Chins

Barbell Bent Over Rows

 

Barbell Curl

Concentration Dumbbell Curl

 

Repeat Monday Ab Routine

3

3

 

 

3

3

 

 

3-4

 

8-10

6-8

 

 

8-10

6-8

 

 

8-12

 

 

 

 

Saturday

 

 

 

 

30-45 Minutes

Sunday

Shoulders/Calves

Seated Military Press

Standing/Seated Side Lateral Raise

Bent Over Raises

Standing Calf Raise

Seated Calf Raise

4

 

3-4

 

4

3

4

6-12

 

8-12

 

6-12

10-12

8-12

Optional 20-30 minutes

 

*Before you get started with this program, I strongly suggest you get a checkup from your physician

 

Wayne Williamson, a certified personal trainer at Gold’s Gym, Arlington, VA, comments, “In my opinion, strict form is essential if you want to make progress and stay injury free.  Stick with basic exercises and use a full range of motion for each exercise.  Using these fundamental principles will quickly improve your strength and help you during daily activities such as carrying groceries or climbing stairs.  The bottom line is train with intensity, record your progress, and listen to your body.”