Marine Workout “Light”

Exercise - Marine Workout: Light

Marine Workout “Light”


There are few people in this country more fit than a service member infantryman. They say ladies love a guy in uniform – but how often are those uniform-clad gentlemen in pretty good shape? Well, if he’s a United States Marine, odds are pretty good he’ll be somewhere between quite muscular and one lean machine! How do they get in such fantastic shape? We wanted to know that too…

Some people’s biggest setback in getting fit is lack of motivation. Then, if you can get motivated, the next big stumbling block is dedication and discipline. In the Marine Corps, both of these hurdles are removed (or at least attempted to be removed) by caring, nurturing drill instructors who would just as happily cuss you out and call you a pansy with colorful adjectives as they would tell you that you did a good job. If each of us had a little drill instructor inside our heads, maybe we would have an easier time getting off the sofa, walking away from the computer, and putting our muscles to work.

Unfortunately – or fortunately – many of us are without that internal drill instructor to whip us into shape. So, what are we to do? Well, we’ve spoke with a Marine infantryman to find out what his drill instructor would ask of him, but with slightly milder expectations and in a more friendly tone. Thanks to him, we would like to present you with the “Light” Marine Workout. Maybe it will give your internal trainer – however infantile – a voice and something to say!

Workout without Weights

Remember, the number one key is to push yourself.

  • Run as far as you can. (see recommendations below for help on this)
    Running affects every muscle in the body.
  • Do the max amount of sit-ups you can do in 2 minutes once a day.
    Sit-ups focus on abdominals. You may prefer to do crunches instead of full sit-ups.
  • Do the max amount of pushups you can do in 2 minutes once a day.
    Pushups affect many of the muscle groups in your body: arms, abdominals, back, legs, etc.
  • Do the max amount of pull-ups you can do every time you go by your pull-up bar or before and after each meal.
    Pull-ups focus primarily on upper body strength: arms, back, and chest.

Workout with Weights and Alterations

Do not focus on weights. Instead, add or substitute this with the above directions.

  • Run with weights such as arm or ankle weights.
  • If no pull-up bar is available, do bench press and curls.
  • When using weights, perform exercise (except running, of course) slowly for best results.
  • Bench pressing – start with a safe weight that is not your maximum weight, you need to be able to do reps – alternate with curls.
  • Curls – start with a safe weight that, again, is not your maximum weight, you need to be able to do reps – alternate with bench pressing.

Other Workout Recommendations

These suggestions should be utilized with the above workouts to help increase your results.

  • When determining how far you should try for a first run, ask yourself three questions:
    1) What’s the longest I’ve ever run?
    2) How far do I want to run?
    3) What is the farthest I can possibly run right now?
  • If you take a break during a run, keep moving – do sit-ups, push-ups, or walk – but do not stop.
  • Start out small and never decrease the amount you do. This applies to running distance, number of reps, and weights.
  • Alternate between running types. One day run distance (as far as you can) and another day run sprints (running fast over short distances for a certain amount of time).
  • Focus on breathing. It helps you breathe correctly and keeps your mind off of how tired you are and how sore you might feel.
  • The best time to run, if you can, is in the morning. Avoid running in the heat of the day. If you run in the morning, you can shower and eat afterwards, and you shouldn’t need caffeine because by then you will be wide awake.

Now, you might be thinking, “Gee… This doesn’t look very hard…” Well, don’t let this “light” workout deceive you. If you use this simple format to push yourself and workout approximately four days a week, our Marine says you will feel a change in your body. Now, of course, you may have to change some of your eating habits as well to visibly see results, but that is a slightly different matter. Hopefully this “Light” Marine Workout will give you a direction to go with your workouts and give you confidence that you can make a difference in your body without having to go to a gymnasium!

Have you had success or struggles with this type of workout before? Let us know! Please rate and comment on this article. Would you like to see more about workouts like this? If yes, please let us know either via comments below or submitting an email to us!

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