KristallNachte's Marine Fitness Program

As some of you may know, I recently enlisted with the United States Marine Corps. We train on every weekday. In this thread I will be providing you with our actual workout.

First off : This regiment is about getting you FIT and HEALTHY! While your strength WILL increase, this is NOT a body building plan.

I will be editing this post each night with the next days workout. I guarantee that if you follow this plan to the best of your ability, you will be healthier and have greater self esteem than before.

Feel free to discuss and ask questions.



Wednesday 2/18

- 3 x 20 Knee Raises
- 3 x 20 Raised Leg Crunches
- 3 x 20 Butterfly Kicks
- 3 x 20 Leg Raises
- 2-mile run


Thursday 2/19

- 6 step pyramid
- 3 x 20 tricep dips
- 2 mile run


Friday 2/20

- 3 mile run
- 3 x 20 knee raises
- 3 x 20 air squats
- 3 x 20 raised leg crunches
- 3 x 20 butterfly kicks
- 3 x 20 leg raises


Monday 2/23

- 6 step pyramid
- 3 x 20 tricep dips
- 2 mile run


Tuesday 2/24

- 5 x max effort pull-ups
- 3 x max effort crunches
- 2 mile run


Guide

This is for looking up the things you don't recognize/don't understand. Despite the fact that some of this may be obvious, I will be listing them ALL.

Knee Raises
- Hang from a bar with the back of your hands facing you.
- Raise you knees until your upper leg is perpendicular to your torso

Raised Leg Crunches
- Laying down, cross your arms in front of your body and wrap your hands around your biceps
- Cross your ankles and raise them into the air
- Do a sit up until your elbows hit your leg
- make sure your shoulder blades come off the ground

Butterfly Kicks
- Laying down place your hands just below your tailbone to stabilize your weight
- Raise one leg as high up as it can go
- Lower it back down and raise the opposite leg
- 1 rep = both legs kick

Leg Raises
- Same as Butterfly Kicks except both legs at once

X-Mile Runs
- No matter what you do, DO NOT STOP. You can slow down as much as you need to, but never stop

Pull-Up
- Hang from a bar with the back of your hand facing you
- 1 rep = up until your chin is above the bar and down until your arms are straight
- As the reps get harder and harder, switch your grip to the palm facing you. This isolates the bicep while before it was a shoulder/upper back pull-up

X-Step Pull-Up Pyramid
- Do an increasing number of pull-ups each set, with a set of 10 push-ups in between.
- Once you reach X reps per set, begin decreasing the number of reps per set until you reach 0
ex: A 3-Step Pyramid would go like this: 1 pull-up, 10 push-ups, 2 pull-ups, 10 push-ups, 3 pull-ups, 10 pushups, 2 pull-ups, 10 push-ups, 1 pull-up, 10 push-ups

Tricep Dips
- Get a chair of some other, fairly low stable surface
- 'sit' near the edge of it with you arms holding you up and you legs out diagonally
- 1 rep = lower yourself until your upper arm is perpendicular to your shoulders, raise yourself until your arms are straight (or as far as physics will let you)

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Every Saint has a Past, Every Sinner has a Future