Army Basic Training Workout Routine For Beginners

Enlisting in the army is a significant decision that requires a tremendous amount of physical and mental preparation. One of the most critical components of army preparation is the basic training workout routine. This routine is designed to test your limits, push you to your maximum potential, and transform you into a capable soldier.

The army basic training workout routine is a 10-week program that includes a combination of strength training, cardiovascular exercises, and agility drills. The goal of this program is to improve your overall fitness, increase your endurance, and prepare you for the demands of army life.

Before starting any workout routine, it's essential to understand the requirements of army basic training. The army requires you to be in top physical condition, which means you should be able to perform a variety of tasks that require strength, endurance, and agility.

Army Basic Training Workout Routine Requirements

To prepare for army basic training, you should focus on building your strength, endurance, and agility. Here are some of the specific requirements of the army basic training workout routine:

• Push-ups: 30-40 reps in 1 minute
• Sit-ups: 30-40 reps in 1 minute
• 2-mile run: 14-15 minutes
• 1.5-mile run: 10-11 minutes
• Pull-ups: 3-5 reps
• Body weight squats: 30-40 reps in 1 minute
• Lunges: 30-40 reps in 1 minute (per leg)

Army Basic Training Workout Routine for Beginners

Here is a sample workout routine that you can follow to prepare for army basic training:

Week 1-2

• Monday (Upper Body):
  • Push-ups: 3 sets of 10 reps
  • Incline push-ups: 3 sets of 10 reps
  • Tricep dips: 3 sets of 10 reps
• Tuesday (Lower Body):
  • Squats: 3 sets of 10 reps
  • Lunges: 3 sets of 10 reps (per leg)
  • Calf raises: 3 sets of 15 reps
• Wednesday (Rest Day)
• Thursday (Cardio):
  • 1-mile run: 10-12 minutes
  • High knees: 3 sets of 30 seconds
  • Jumping jacks: 3 sets of 30 seconds
• Friday (Core):
  • Sit-ups: 3 sets of 10 reps
  • Russian twists: 3 sets of 10 reps
  • Leg raises: 3 sets of 10 reps

Week 3-4

• Monday (Upper Body):
  • Push-ups: 3 sets of 12 reps
  • Incline push-ups: 3 sets of 12 reps
  • Tricep dips: 3 sets of 12 reps
• Tuesday (Lower Body):
  • Squats: 3 sets of 12 reps
  • Lunges: 3 sets of 12 reps (per leg)
  • Calf raises: 3 sets of 18 reps
• Wednesday (Rest Day)
• Thursday (Cardio):
  • 1.5-mile run: 12-15 minutes
  • High knees: 3 sets of 45 seconds
  • Jumping jacks: 3 sets of 45 seconds
• Friday (Core):
  • Sit-ups: 3 sets of 12 reps
  • Russian twists: 3 sets of 12 reps
  • Leg raises: 3 sets of 12 reps

Week 5-6

• Monday (Upper Body):
  • Push-ups: 3 sets of 15 reps
  • Incline push-ups: 3 sets of 15 reps
  • Tricep dips: 3 sets of 15 reps
• Tuesday (Lower Body):
  • Squats: 3 sets of 15 reps
  • Lunges: 3 sets of 15 reps (per leg)
  • Calf raises: 3 sets of 20 reps
• Wednesday (Rest Day)
• Thursday (Cardio):
  • 2-mile run: 15-18 minutes
  • High knees: 3 sets of 60 seconds
  • Jumping jacks: 3 sets of 60 seconds
• Friday (Core):
  • Sit-ups: 3 sets of 15 reps
  • Russian twists: 3 sets of 15 reps
  • Leg raises: 3 sets of 15 reps

Week 7-10

• Continue to increase the intensity and duration of your workouts.
• Incorporate more advanced exercises, such as pull-ups and burpees.
• Focus on building your endurance and agility.

Tips and Tricks

• Start slow and gradually increase the intensity and duration of your workouts.
• Focus on building your endurance and agility.
• Incorporate a variety of exercises into your workout routine.
• Make sure to warm up before each workout and cool down afterwards.
• Listen to your body and rest when needed.

Gallery of Army Basic Training Workout Routine

Army Basic Training Workout Routine Image Gallery

FAQs

What is the purpose of army basic training?

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The purpose of army basic training is to prepare new recruits for the physical and mental demands of army life.

How long does army basic training last?

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Army basic training typically lasts for 10 weeks.

What exercises are included in the army basic training workout routine?

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The army basic training workout routine includes a variety of exercises, such as push-ups, sit-ups, squats, lunges, and running.

We hope this article has provided you with a comprehensive overview of the army basic training workout routine for beginners. Remember to start slow, focus on building your endurance and agility, and incorporate a variety of exercises into your workout routine. With dedication and hard work, you can prepare yourself for the physical and mental demands of army life.