Boot camp workout routine pdf

I have spent literally thousands of hours in the field with my own Bootcamp clients, trying out ideas and condensing them into the most effective bunch of workouts on the market today. Forget about spending hours trawling the internet looking for workout ideas.

You've found what you are looking for! My name is Garry Robinson. I am also a huge fan of obstacle races and mud runs. Since , I have trained hundreds of people and conducted thousands of group training sessions and I love what I do. But I got fed up with how much time it took me to prepare quality, inspired fitness programs and workouts for my groups. So I created this field manual called Bootcamp Workout Ideas and packed it with everything I know about military training and general physical preparedness.

Now my Sunday afternoons are free from stress and pressure. I know that every time I flip the page, I will find a workout that delivers exceptional results for my clients. Click to Preview. Read Five Books Free! While there may be some variation depending on the branch of service, here are the basic expectations for male candidates ages 17 — 21 entering the US Army called the APFT standards :.

Can you confidently execute 53 push-ups within two minutes? How about a two-mile run in under 13 minutes? One of the best ways to train for this military fitness test is by combining a full-body resistance training program with high-intensity cardiovascular work. For the full-body workout, you will hit each major muscle group twice per week using weight-based resistance training. As you move from stage to stage, you will increase the number of sets and how much weight you use while decreasing the number of repetitions.

Both have been shown to promote weight loss, but high-intensity is better at improving your endurance, maximum target heart rates, and oxygen capacity. Be sure to warm up for 10 to 15 minutes and stretch before every cardio session and weight training workout. Click Here for a printable workout log for each group of exercises. Do each exercise in the order listed, so start with 1 set of 5 pushups, then 1 set of 10 jump squats, 1 set of pull-ups, and so on. Repeat the process 2 times.

Also do 30 minutes of low intensity cardio training. Do each exercise in the order listed, so start with 1 set of 6 pushups, then 1 set of 10 jump squats, 1 set of 6 pull-ups, and so on.

Repeat the process 3 times. Rest for 2 min. Click Here to see more tips on getting in shape for boot camp! Your email address will not be published. Notify me of follow-up comments by email.

Notify me of new posts by email. The military has gotten with the times and their fitness tests reflect that. Endurance: Refers to the stamina of your muscles.

Muscle Growth: Size and leanness of your muscles.