QUICK WORKOUT

A relatively quick workout designed to enhance core stability, muscular strength and stamina. Sets of crunches were included to improve abdominal strength while planks were designed to upgrade core stability. Pull-ups were featured to remedy any upper body strength shortfalls.

Prior to the cool-down, an intense 5 minute circuit was included to develop total-body muscular endurance and stamina. The goal was to complete as many rounds as possible (AMRAP) of crunches, squat thrusts, push-ups and dorsal raises completing 5 reps of each exercise then immediately moving on to the next.

FULL WORKOUTS INCLUDING EXERCISES, SETS & REPS

http://hubpages.com/health/DAILY-EXERCISE-PLAN-7-13-August

CORE & CARDIO WORKOUT

EXERCISE(S)	SETS	REPETITIONS
Mobility: Partial lunge with twist - Hip thrust - Bird dog - Air squat - Lunge stretch - High knees - Standing quad stretch - High knees - Standing glutes stretch - Donkey kicks - Butt kicks	1	6
Front plank + Side planks + Air squat **	1	30 seconds each
Push-ups	4	5
Pull-ups *	4	4
Crunches	4	10
Crunches	3	60 - 30 -15 seconds
Run	1	3 miles
Stretch: Calf - Hurdler - Groin - Quad - Lower back - Triceps - Delts	2	10 seconds each

FULL WEEKLY EXERCISE PLAN

http://hubpages.com/health/DAILY-EXERCISE-PLAN-7-13-August

U.S. MARINE CORPS PHYSICAL FITNESS TEST (USMC PFT)

Looking for a challenge? Take the USMC PFT and compare your score to the nation's fittest defenders!

The USMC PFT includes a 3-mile run

The USMC PFT is designed to to test endurance, strength and stamina. It consist of three events; dead-hang pull-ups (or chin-ups), abdominal crunches, and a 3-mile run. You may rest between events but all events must be completed within two hours.

COMPLETE USMC PFT SCORING TABLE

UPPER BODY & CORE WORKOUT

A developmental exercise routine focusing on upper body strength and core stability. This workout may be done in a single session or completed as time permits any time during the day.

EXERCISE(S)	SETS	REPETITIONS
Trunk rotation - Trunk twist - Fore/aft trunk bends - Hi jack hi jill - Arm circles	1	6
Alternate Chin-/Pull-ups	8	2/3/4/5/5/4/3/2
Push-up	2	15
Front plank - Side planks - Bridge *	1	15 seconds each
Stretch: Hurdler - Quad - Delts - Chest - Triceps	2	10 seconds each

* Circuit

FULL WEEKLY EXERCISE PLAN

MUSCULAR ENDURANCE WORKOUT

Upper body development and muscular endurance are the main ingredients of this training session. The light upper body period included pull-ups, both bodyweight and loaded, as well as push-ups. A five minute circuit training period followed. The circuit was designed to be conducted in a intense manner and should result in a significant level of fatigue.

EXERCISE(S)                                                                                SETS           REPETITIONS
Skipping-Partial side lunge-Reverse lunge-Push-up-Lunge                   1                          6

Pull-up                                                                                               1                          10
Push-up                                                                                             1                          12
Weighted chin/pull-up                                                                         2                           5

Push-up + Mountain Climber + Lunge + Burpees                               1            AMRAP 5 minutes (5 each)

Stretch: Calf - Hurdler - Groin - Lower back - Upper back - Chest    1                 10 seconds each

MORE WORKOUTS & TRAINING PLANS

GENERAL PHYSICAL PREPARATION (GPP) WORKOUT

A sound General Physical Preparation (GPP) program provides training across a wide spectrum of activities. This workout was structured to include a variety of exercises as a GPP workout.

The workout included the physical fitness components of cardiovascular endurance (3-mile run), flexibility (warm-up and cool-down exercises), muscular endurance (maximum effort body weight exercises) and stamina (swimming drills).

EXERCISE(S)	SETS	REPETITIONS
Partial lunge - Hip thrust - Bird dog - Partial squat - Lunge stretch - High knee walk - Standing quad stretch - High knee walk - Standing glute stretch - Donkey kicks - Butt kicks	1	6
Pull-ups*	1	AMRAP
Crunches	1	AMRAP 2 minutes
Jog	1	3 miles
Swim	1	50m
Treadwater	2	2 minutes
Stretch: Calf - Hurdler - Groin - Quad - Lower back - Triceps - Delts	1	20 seconds

* Pull-ups or chin-ups

WEEKLY PHYSICAL TRAINING PLAN

CORE STABILITY & UPPER BODY STRENGTH WORKOUT

This workout was designed to increase core stability and upper body strength using, for the most part, only one's body weight.

Depending on your conditioning level, these exercises can serve as the daily workout or as a supplement to your planned training program. This workout can be conducted in a single session or conducted as time permits any time during the day.

EXERCISE(S)	SETS	REPETITIONS
Heel raise - Butt kicks - Side lunges - Trunk circles - Horizontal arm swings - Curl & press - Wrist curls - Jumping jacks	1	6
Pull-ups*	3	10
Crunches	5	10/15/20/15/10
Lunge	1	20
Weighted pull-ups*	2	5
Front plank - Left plank - Right Plank - Bridge	1	15 seconds each
Stretch: Hurdler - Quad - Delts - Triceps - Upper back - Biceps	1	15 seconds each

* Pull-ups and/or chin-ups

COMPLETE WEEKLY PROGRAM

CORE & UPPER BODY DEVELOPMENT ROUTINE

This workout is designed to develop core stability and upper body strength.

EXERCISE(S)	SETS	REPETITIONS
Arm circles-Horizontal arm swings-Jumping jacks	2	10
Alternate chin- pull-up pyramid	7	2-3-4-5-4-3-2
Crunch pyramid	7	10-10-15-20-15-10-10
Vertical jumps	2	10
Alternate weighted chin- pull-ups	2	5
Front leaning rest-front plank-side planks-bridge	1	15 seconds each
Streching: Quad-Hamstring-Calf -Upper back-Delts-Biceps	1	15 seconds each

DAILY WORKOUTS

CARDIOVASCULAR & MUSCULAR ENDURANCE WORKOUT

This session includes 10 minutes of completing as many reps as possible (AMRAP) of alternating pull-ups and chin-ups combined with crunches. You will have to manage fatigue in order to complete the highest number. Completing sets to failure is not an efficient strategy.

EXERCISE(S)	SETS	REPETTIONS
High knee walk-Skipping-Arm circles-High knee run in place-Butt kick run in place-Horizontal arm swings	1	5
Alternate chin- pull-ups + crunches	1	AMRAP 10 minutes
Jog	1	3 miles
High knee walk-Skipping-Arm circles-High knee run in place-Butt kick run in place-Horizontal arm swings	1	5
Stretch: Calf-Hamstring-Groin-Quad-Biceps-Triceps-Upper back	2	10 seconds each

DAILY WORKOUTS & TRAINING PLAN

TOTAL BODY WORKOUT

A warm-up should be conducted as the first portion of each training session. The warm-up prepares your body for movement, training and enhanced performance. It lifts your heart rate, increases blood flow to muscles, and elevates your body's core temperature. Additionally, it improves flexibility by warming connective tissue (ligaments and tendons) and reduces the risk of injury.

The training session was designed as total body workout. The calisthenics portion featured air squats, pull-ups and push-ups. The calisthenics session was followed by loaded sprints and a 3-mile jog.

EXERCISE(S)	SETS	REPETITIONS
Partial lunge with twist/Hip thrust/Partial squat/High-knee walk/Standing quadriceps stretch/High-knee walk/Standing glutes stretch/Donkey kicks/Butt kicks	1	5
Front plank	1	30 seconds
Side plank	1	15 seconds each
Air squat	1	30 seconds
Pull-up*	3	1
Push-ups	3	3
Air squats	3	3
Pull-ups	10	2
Push-ups	10	4
Air squats	10	6
Loaded sprints**	5	10m
Jog	1	3 miles
Stretching: Calf/Hamstring/Groin/ Quadriceps/Lower back/Triceps/Hip flexor/Deltoids	1	15 seconds each

* Chin-ups or Pull-ups ** Wearing a weighted back pack

DAILY WORKOUTS & WEEKLY TRAINING PLAN