Exercise is a major part of a recruit's life at Recruit Training Command (RTC), or boot camp. Throughout the eight week long training at RTC, recruits are led through various exercises by the Recruit Division Commanders (RDC). All of these exercises are necessary training for the Physical Readiness Test (PRT). The requirements of the PFT are based on gender and age.
Marching and Running
Marching and running are the primary forms of exercise for recruits at RTC. From the time you get to RTC until you complete your sixth week, you will march everywhere you go. For the last two weeks, you will run almost everywhere you go. As part of the PRT, you will have to run 1.5 miles. You will be timed on this run and must complete the run within the specified time.
Push-Ups
Every time you exercise at RTC, you will do push-ups. This is to get you ready for the PRT. In order to pass the PRT, you will have to do a certain number of push-ups within a specific amount of time. Men do push-ups on their toes and women can do them on their knees.
Curl-Ups
Curl-ups, or sit-ups are another part of the PRT that you will get ready for while you are at RTC. The curl-ups you will do are full curl-ups, meaning that you will start the curl-up with your back flat on the ground and then lift your upper body until your chest is against your knees. You will have to keep your arms crossed over your chest while doing the curl-ups.
8 Count Bodybuilders
While you won't have to do 8 count bodybuilders as part of the PRT, they are an exercise you will do often. These are used as part of a series of exercises that are used to remind recruits of rules when they are broken.
Jumping Jacks
Jumping jacks are used to improve cardiovascular performance. This can help you in your PRT and when you are running around base. In RTC, you get credit for one jumping jack for each two actual jumping jacks you do. So, if you do 100 actual jumping jacks, your RDC will say you did 50.
Leg Lifts
Leg lifts are used to strengthen your leg muscles. You will lay on your back and lift your feet approximately 1 inch off of the floor. Your RDC will have you hold them in that position until she says you can put them down. Sometimes, you will have to move your legs like you are riding a bicycle or you will have to move them in a scissor motion.
Stretches
Throughout boot camp, you will do various stretches to help you become a little more flexible. Hamstring stretches, where you sit on the floor with your legs extended and bend at the waist to touch your toes are a part of the PRT. However, your RDC will have you do arm stretches, leg stretches and core stretches to help you warm up and cool down for exercise sessions.
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