Army Rangers are considered elite and specially trained forces in the U.S. Army. Like the Navy SEALS, the U.S. Army Rangers must undergo strenuous physical tests and training regimens during qualification trials and maintain their physical fitness, stamina and endurance throughout their career as Army Rangers. Many fitness buffs have taken some of the exercises performed by the Rangers and created Army Ranger workout routines that can be done at home or in a gym. Various workouts can be split up and combined for maximum effect. Army Rangers don't train to bulk up, but to increase stamina, strength and endurance.
Step 1
On Days 1 and 2, work the chest and back. Exercises may include push-ups, bench presses, military presses, dumbbells flies, barbell rows and pull-ups. Any exercises that work the chest and back muscles are good. Work out for at least 45 minutes, working your way up to 12 reps of each exercise. Start with one set and work your way up to four sets.
Step 2
On Day 3, work the legs. Legs are a large muscle group and should be worked hard with lunges, squats, leg curls, leg extensions, leg presses and calf raises. Incorporate any other leg or calf muscle exercises that you want into this workout. Work out for at least 45 minutes and perform at least 20 repetitions for each exercise. Start with one set and work your way up to four sets.
Step 3
Run every day. Special Forces units require recruits to complete a qualification course and fitness routine. Aim for a 3-mile run at an eight- to nine-minute mile and work your way up to a five-mile march bearing one-quarter of your own body weight in an 1.25 hours. Try to quicken your pace during the second week of training.
Step 4
Swim, shooting for a 100-meter swim using a stroke of your choice (but not backstroke). The Army Rangers don't allow recruits to touch the sides or bottom of the pool. Increase your distance the second week of training to 200 meters. Always try to go a little bit farther and a little bit faster as you gain strength and endurance.
Step 5
Perform exercises on stationary bikes, trying for about a 70 percent heart rate for 20 minutes, as well as jumping rope for 10 minutes. Practice sit-ups and push-ups for 30 seconds at a time, chin-ups and 40- to 50-yard sprints. Try to increase your repetition numbers during the second week of training.
Member Comments