Some of the fittest people on earth have to be the marines, their quality of training is literally at the most extreme level possible. Think it’s nearly impossible for you to get to that level of training? It’s to change your perspective and push you a little!
Let’s take a look at a killer marines workout which will challenge you to your max with the objective to get you to burn fat and build pure lean muscle in a matter of weeks.
Although this workout is not for the beginner, it can always be implemented in a few stages as you work your way up to completing everything that is included in the workout. If it seems to crazy, just take it a week at a time and build on the previous week.
Important Tips to Maximize The Marines Workout
The marines workout is a full body workout which is intended to be done in a continuous circuit. That means do each exercise after another with a maximum rest period of 30 seconds between exercises.
You’ll see a large focus on using your body weight, after all the marines don’t rely on all the fancy equipment which we find in most gyms so already we’ll have an advantage and a luxury in helping us be our best yet.
Because this workout is fairly intense both your pre-workout nutrition and post-workout nutrition are critical to your success.
For pre-workout try this: 60 minutes before have a ripe banana and a chocolate whey protein smoothie (Try Muscle Pharm Assault or Gaspari Nutrition Myofusion for absolutely awesome chocolate flavours).
For post-workout have a branch-chained amino acid recovery drink which will provide your muscles with the amino acids they need for growth & recovery, the best in the market are Scivation Xtend & Muscle Pharm Recon.
Ok, now let’s get into the workout!
The Marines Workout
Pre-Workout Cardio Session:
10 minute high intensity interval training on the treadmill or running in a grass field. Aim for getting up to 10.0mph on the treadmill which should be a full sprint. For more info how to do this check out my article on High Intensity Interval Training.
Workout Circuit: Do each of these exercises one after another and then rest for 60 seconds, then repeat two times!
10 reps Kettlebell Swings or alternatively you can use a dumbbell (view image)
10 reps Stability Ball Push-ups (view image)
8 reps Hack Squats (view image)
12 reps Ab twists with medicine ball (view image)
10 reps Lateral shoulder raises (view image)
8 reps Kettlebell or dumbbell squats (view image)
12 reps Bicep curls with dumbbells (view image)
10 reps Military presses (view image)
14 reps Dumbbell Lunges (view image)
14 reps Bosu Runners (view image)
Post-Workout Cardio Session:
7 minutes jumping rope – you can implement interval training here as well by having short 15 second bursts of jumping as quick as you can.
Conclusion: Marines Workout
This is a pretty intense workout so remember that pre and post workout nutrition is really critical to making sure that you don’t break down too much muscle and full rest days between these workouts is equally important to allow for recovery. You can implement this full body workout as frequently as 3 times in a week and for the weights just make sure that the weight is not too heavy to make you break your form before your last rep is complete.
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