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Marine Corps Warrior Workout
General
Beginner
Body
Plan Details
The Marine Corps Warrior Workout routine by WillManning is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Basic calisthenic 5 day routine used by US Marines with the goal being 100 or more reps of every exercise by the end of 12 weeks. 1. Start every workout with warm up stretches. Hold each stretch for 30 to 90 seconds. 2. Absolute beginners should start with 5 to 10 reps of every exercise. Add no less than 5 reps and no more than 10 reps every week. 3. Follow every workout with a form of steady state cardio, i.e. walking, running, cycling. Absolute beginners should be advised to start with 5 - 10 minutes. Add no less than 5 minutes and no more than 10 minutes every week.
Routine detail
Day 1
Monday, Wednesday, Friday
Est. 70 min
20 exercises
Sun Salutation
3 Sets x 1 Reps
Arm Circles
2 Sets x 10 Reps
Dynamic Chest Stretch
2 Sets x 1 Reps
Dynamic Back Stretch
2 Sets x 1 Reps
Shoulder Stretch
2 Sets x 1 Reps
Side Wrist Pull
2 Sets x 1 Reps
Straddle Stretch
2 Sets x 1 Reps
Hip Stretch
2 Sets x 1 Reps
Seated Wide Angle Pose
2 Sets x 1 Reps
Iron Cross Stretch
2 Sets x 1 Reps
Glute Kickback (Kneeling)
2 Sets x 10 Reps
Elevated Push-Up
1 Set x 10 Reps
Tuck Crunch
1 Set x 10 Reps
Bodyweight Lunge
1 Set x 10 Reps
Push-Up (Wide Hand)
1 Set x 10 Reps
Oblique Crunch
2 Sets x 10 Reps
Dirty Dogs
2 Sets x 10 Reps
Jumping Jacks
1 Set x 10 Reps
Prone Back Extensions
1 Set x 10 Reps
Running
1 Set
Day 2
Tuesday, Thursday
Est. 69 min
20 exercises
World's Greatest Stretch
2 Sets x 1 Reps
Tricep Stretch
2 Sets x 1 Reps
Arm Circles
2 Sets x 10 Reps
Sun Salutation
3 Sets x 1 Reps
Lateral Stretch
2 Sets x 1 Reps
Seated Wide Angle Pose
2 Sets x 1 Reps
Shoulder Stretch
2 Sets x 1 Reps
Posterior Lower Leg Stretch
2 Sets x 1 Reps
Dynamic Chest Stretch
3 Sets x 1 Reps
Hip Stretch
2 Sets x 1 Reps
Ankle Circles
2 Sets x 10 Reps
Push-Up
1 Set x 10 Reps
Bodyweight Lunge
1 Set x 10 Reps
Hundreds
1 Set x 10 Reps
Rotational Crunch
2 Sets x 10 Reps
Flutter Kick
1 Set x 10 Reps
Push-Up (Close Hand)
1 Set x 10 Reps
Hip Adduction
2 Sets x 10 Reps
Side Leg Raise
2 Sets x 10 Reps
Walking
1 Set
