Army boot camp exercises and workouts are designed to increase speed, strength and endurance in Army recruits. You can do Army boot camp exercises at home or at the gym, whether you're thinking about joining the military or not. Military exercises in boot camp or basic training are performed several hours a day, combined with other forms of training for nine weeks, states Military Moms. You can adapt the number and repetitions of basic Army-style exercises to create your own routines, depending on your current fitness level and goals.
Running
All soldiers are required to run, so incorporate running into your daily workout routine. Start by jogging every day or every other day, gradually increasing your speed and distance over time. Army basic training recruits are required to run a certain distance in a specific period of time. A good running workout consists of a four-mile track workout that can be separated into quarter-mile sprints with jogging, and one-eight-mile sprints with jogging. Do three sets of sprinting and jogging, suggests Military.com.
Calisthenics
Strength and endurance are required for military fitness in all recruits. To get yourself in shape, incorporate push-ups and sit-ups into your routine. Army basic training recruits are required to pass physical fitness, known as PT, tests, performing a certain number of these exercises in a specific period of time. Perform pull-ups, mountain climbers, toe touches and abdominal strengthening exercises when devising a good boot camp routine. Focus on working all your muscles in exercises that combine strength, endurance and cardio at the same time.
Create a calisthenics workout that forms a pyramid; for example, starting with one or two push-ups or sit-ups and building from there until you reach your maximum goal, then decreasing the number as you complete that set.
Circuits
Create circuits of a variety of exercises to train all muscle groups. For example, combine straddle runs and step-ups, or side crawls and leg squats, with or without weights, suggests Idea Fit. Perform each of your chosen exercises for one complete minute, with 15 seconds in between exercises for a brief rest. Create circuits of at least 10 exercises. Choose exercises that work on strength and cardio at the same time, and exercises that get your heart pumping and make you work hard to complete a set. Don't forget to warm up and cool down.
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