Military Exercise

Military Exercise

Recruit training, commonly referred to as basic training or boot camp, is a physically and psychologically intense process, aiming at resocializing new recruits and preparing them for the intense demands of military employment and deployment. 

Though actual military training may go on for several weeks or months, typical fitness boot camps usually only last 2-4 weeks. 

This intense total body workout aims to transform your entire body, dramatically increasing your fitness level over a short period of time. These fitness regimens may also come with comprehensive meal plans for optimum results. 

History of Military Basic Training

The first recognized military fitness training approach was introduced at the Elmira Reformatory in New York in 1888. By 1914, 65 million men went through some form of boot camp in preparation for World War I.

Conditions got more brutal during World Was II as the US Army employed an intensive boot camp as a strategy to rehab and reform soldiers with criminal pasts in 1941. It continued in this vein through the 70s as more correctional training facilities opened across the country. 

In 1983 the first ‘Shock Incarceration’ program began in Georgia, fully utilizing tactics such as classical conditioning, brutality, deprivation, and humiliation to get results. 

By the early 90s, boot camp began to be seen in a new light, more of a way to drastically improve one’s fitness level in a short amount of time than as a means of rehabilitation. 

In 1993, John Spencer Ellis of Spencer Escape offered the first corporate fitness boot camp for the general public. The idea caught on and the reality game show ‘Boot Camp’ aired in 2001. And thus, the boot camp fitness craze was birthed. 

How to Perform Military Basic Training Exercises

Here are some basic military exercises used in basic military training, based on a 4-week regimen. It is recommended to do this workout 3-5 times per week, or every other day and take 1-2 minutes of rest between sets. 

  • Army Crawl: Start with 3 sets of crawling 10-20 meters and add a set each week.


  • Full body
  • Core
  • Hips
  • Shoulders
  • Military Chin Up: Start with 3 sets of 2-6 and add a set each week.


  • Lats
  • Teres major
  • Biceps
  • Forearms
  • Traps
  • Army Pullup-Hold: Start with holding one 10-20 seconds and add 10 seconds each week to the hold time. 


  • Arms
  • Back
  • Core
  • Military Push Up: Start with 5 sets of 5-15 and add one set each week.


  • Chest
  • Triceps
  • Shoulders
  • Abs
  • Military Sit-Up: Start with 3 sets of 10-20 and add one set each week. 


  • Rectus Abdominis
  • Obliques
  • Hip Flexors
  • Military Squat: Start with 3 sets of 10-20 and add one set each week. 


  • Quads
  • Glutes
  • Adductors
  • Erector spinae
  • Upper back


  • Total Body workout
  • Improved Focus
  • Improved Physical Fitness
  • Discipline
  • Increased Strength
  • Improved Coordination


  • Modified pullups
  • Backward Army Crawl
  • Half Pushups (on knees)
  • Crunches
  • Lunges

Punish Your Body into Fitness with Military Exercise

Though modern US military boot camps as they exist today are only around 25 years old, they are said to bear little resemblance to the brutal camps that existed throughout much of the 20th century.

The US Military now claims to uphold a set of modern principles based around improving fitness, pushing new recruits further than they would be able to go on their own, and encouraging them to work together toward a common goal. 

If this sounds like your kind of workout, look into local boot camp fitness programs in your area or find one online.

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