Welcome to our page on Basic Training Workout Plans. Free beginner workouts PDFs and Tips on how to get in Military Boot-Camp Shape!
Our Basic Training Workout Plans are broken into 4 Phases/Levels of Fitness. When you can perform all four levels, you are ready to handle a real Military workout.
Basic Training Workout Plan
Basic Training Workout
SUMMARY
| Main Goal | Prepare for Basic Training – Beginner Military Workout Routine |
| Workout Type | ALL: Strength, Endurance, HIIT(Anaerobic), Core, Run(Aerobic), Mobility, Stretching |
| Training Level | Beginner/Novice |
| Program Duration | 60 Days or As long as needed. |
| Days per Week | 7 Days of Being Active/Working Out |
| Time per Workout | 15 – 60 min |
| Equipment Needed | MINIMUM EQUIPMENT NEEDED: 1. Bands (Multi-Level Thickness) 2. Barbell 3. Olympic Weight Set 4. Pull-Up Bar & Adjustable Squat/Bench Rack 5. Dumbbells or Kettlebells |
| Target Gender | Male & Female |
| Recommended Supplements | Beginner Supplement Stack |
| Author | Robert Gibson |
| Workout PDF | Download (60 Day Preview) |
Army Basic Training Workout Routine
4 Phases – Basic training workout routine designed to get you off the couch and into Military shape.
When preparing for basic training, we want to ensure we are getting into a routine by warming up and cooling down and include stretches at the end. The first workout you will perform as a beginner will be full body workouts and short distance runs with walk breaks. Once you become more advanced, you will break your body down into the following workout split: Upper Push-Pull, Lower Body & Shoulders, Core and Heart (Conditioning & Cardio).
Army Basic Training Workout Routine (60 Days)
Army Basic Training Workout
What to Expect: 4-Phase Workout Plan
Level 1 – Week 1&2 – Get Your A** off the Couch & Start Moving
Level 2 – Week 3&4 – Now Your Moving!
Level 3 – Week 5&6 – You are Starting to Look Like a Soldier
Level 4 – Week 7-9 – You’ll Be Ready
Level 5 – Week 9+ – Rising Above Your Competition – Time for a NEW & Advanced Plan
Goals & Objectives:
- Get used to working out every day.
- Perform all workouts at a BEGINNER LEVEL and advance ONLY when YOU ARE READY.
- Perform a warm-up and stretch every day.
- Be Boot-Camp Ready!
Basic Training Workout Plan
A basic training workout plan is essential for anyone looking to get into shape, whether you’re preparing for military service or want to improve your overall fitness. The key to a successful plan is to start slow and gradually progress to more challenging workouts as your body adapts. Jumping into intense exercise too soon can lead to injury and burnout, both physically and mentally.
Don’t Try to be a Hero on Your First Day
Instead, it’s essential to set small, achievable goals weekly and focus on building a solid foundation. This gradual approach will help you build the endurance and strength needed to tackle more challenging workouts and ultimately achieve your goal of becoming military fit. Remember, consistency and patience are key, and by taking it one step at a time, you can succeed in your fitness journey.
Basic Training Workout Plan – Schedule
Workouts to Prepare for Basic Training
Workouts to prepare for basic training are crucial for anyone looking to join the military. Basic training can be physically demanding, so it’s important to prepare your body and mind for the challenges ahead. Many resources are available to help you get started, and one great option is to find free PDF workout plans below. These plans typically include a mix of cardio, strength training, and flexibility exercises that will help you build the endurance, strength, and flexibility you’ll need for basic training.
Beginner Workout Plan PDF
Our beginner workout plan pdf is designed to provide the best possible introduction to fitness for those who are new to working out. It includes a variety of exercises that are easy to follow, yet challenging enough to help you build strength, endurance, and flexibility. With clear instructions and detailed illustrations, the plan is easy to understand and execute, even for those who have never worked out before. Lose weight, build muscle, and improve your overall health and fitness, our beginner workout plan pdf is the perfect starting point for your military journey.
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Basic Training Workout #1: Challenge
| Round | Up Downs on Incline | Toe Taps | Butt Kickers | Jumping Jacks |
| 1 | 30 Seconds | 30 Seconds | 30 Seconds | 30 Seconds |
| 2 | 30 Seconds | 30 Seconds | 30 Seconds | 30 Seconds |
| 3 | 30 Seconds | 30 Seconds | 30 Seconds | 30 Seconds |
| 4 | 30 Seconds | 30 Seconds | 30 Seconds | 30 Seconds |
| 5 | 30 Seconds | 30 Seconds | 30 Seconds | 30 Seconds |
Basic Training Workout #2: Cardio
| Exercise | Distance | Sets | Rest | |
| 1 | Run/Walk | 1 Mile | 1 | Jog Entire Mile (walk only when needed) |
Basic Training Workout #3 Lower Body
| Exercise | Reps | Sets | Rest | |
| 1 | Deadlift | 12 | 1 | 0 |
| 2 | Glute Ham Raise | 12 | 1 | 2 Min |
| 3 | Squat | 12 | 1 | 0 |
| 4 | Lunge | 12 | 1 | 2 Min |
| 5 | Wall Sit | 30 Sec | 1 | 0 |
| 6 | Jump Squat | 16 | 1 | – |
Basic Training Workout #4: Upper Body
| Exercise | Reps | Sets | Rest | |
| 1 | Hand Release Push Up | 10 | 1 | 0 |
| 2 | Assisted Pull Ups | 5 | 1 | 2 Min |
| 3 | Lat Rips | 12 | 1 | 0 |
| 4 | OH Houlder Press | 12 | 1 | 2 Min |
| 5 | OH Triceps Ext | 16 | 1 | 0 |
| 6 | 2 Arm Biceps Curls | 16 | 1 | – |
Basic Training Workout #5: HIIT
| – | A | B | C | D | E | F |
| – | Sprint | Lunge | Side Shuffle | Squat | Sprint | REST |
| Round 1 | 50 Yards | 10 | 50 yards | 10 | 50 Yards | 3 Min |
| Round 2 | 50 Yards | 10 | 50 yards | 10 | 50 Yards | 3 Min |
| Round 3 | 50 Yards | 10 | 50 yards | 10 | 50 Yards | 3 Min |
Basic Training Workout #6: Core
| Exercise | Reps | Sets | Rest |
| Crunch | 10 | 1 | As Much Needed |
| Bicycle Kicks | 10 (each leg) | 1 | As Much Needed |
| Side Crunch | 10 | 1 | As Much Needed |
| Side Crunch | 10 | 1 | As Much Needed |
| Plank | 30 Sec | 1 | As Much Needed |
Basic Training Workout #7: Full Body
| Exercise | Reps | Sets | Rest |
| Bodyweight Squat | 10 | 1 | As Much Needed |
| Lunge | 10 | 1 | As Much Needed |
| Knee Hugs | 10 | 1 | As Much Needed |
| Supermans | 10 | 1 | As Much Needed |
| Push Ups | 10 | 1 | As Much Needed |
| Run/Walk | 1 mile | 1 | As Much Needed |
Basic Training Workout Plan Video Examples
Our collection of workout video examples provides the most effective and efficient exercises to help you get into top shape for basic training. Our videos will guide you through a variety of routines that will help you build strength, endurance, and agility, ensuring that you are ready to meet the physical demands of basic training.
Youtube Channel: https://www.youtube.com/channel/UCbVoZxGAXq0VClKH3eVeLYQ/
Youtube Channel: https://www.youtube.com/channel/UCbVoZxGAXq0VClKH3eVeLYQ/
Workout to Prepare for Basic Training
#1 Choice: Choose a Workout That WORKS!
However, if you’re looking for the quickest and most efficient way to get into shape, consider investing in a copy of “Boot-Camp Ready!” This comprehensive guide is specifically designed to prepare you for military training and includes detailed workout plans that progress through 4 levels of fitness. With the help of “Boot-Camp Ready!”, you’ll be able to give yourself the best possible chance of success and be ready to tackle the challenges of basic training with confidence. Remember to be consistent and persistent in your workouts, and to consult a doctor before starting any new exercise program.
