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Marine Corps PT Exercises

by
author image Patrick Dale
Patrick Dale is an experienced writer who has written for a plethora of international publications. A lecturer and trainer of trainers, he is a contributor to "Ultra-FIT" magazine and has been involved in fitness for more than 22 years. He authored the books "Military Fitness", "Live Long, Live Strong" and "No Gym? No Problem!" and served in the Royal Marines for five years.
Marine Corps PT Exercises
Pushups are a regular part of Marine PT. Photo Credit Thinkstock/Stockbyte/Getty Images

Life in the Marines is physically demanding and Marines need to be fit, strong and tough to carry out their challenging duties. Much of a Marine's training takes place outdoors and without the benefit of sophisticated exercise equipment or well-equipped gyms. Subsequently a Marine can expect to do a lot of low tech but high effect exercises as part of his regular PT.

Upper Body Exercises

Upper body strength can help with tasks like lifting heavy ammo boxes, pulling Humvees out of ditches and dragging injured comrades to safety. To develop their upper body muscles, Marines do plenty of pullups and pushups. Other upper body exercises performed by Marines include overhead presses with rocks, ammo boxes and logs and a variety of pushups including diamond or narrow grip, incline and handstand.

Lower Body Exercises

Strong legs will make tasks such as marching while carrying heavy equipment, known as ruck marches, or climbing obstacles in an urban environment somewhat easier. Leg strength can be developed with squats, lunges and step-ups -- all simple but effective exercises in Marine PT. Heavy ruck marches, where packs can weigh 100 pounds or more, will also develop leg strength.

Core Exercises

Strong core muscles can help prevent back injuries as these muscles, the collective term for the waist, lower back and abs, help support your lumbar spine. Common marine core exercises include situps, crunches, leg lifts, flutter kicks and hanging knee raises.

Cardio Exercises

Marines need to be cardiovascularly fit as well as strong. A Marine may have to walk, run or sprint as part of his working day and a lack of cardiovascular fitness could have serious consequences. Ruck marches, individual and squad runs, obstacle courses and plenty of burpees will ensure that the Marines are fit enough to face most physically demanding situations.

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