7-Day Army Basic Training Workout Routine

Are you ready to push your body to its limits and become a stronger, more resilient version of yourself? Do you want to test your physical and mental toughness, just like new recruits in the army? Look no further! This 7-day Army Basic Training workout routine is designed to challenge you, push you to your limits, and transform your body in just one week.

Army Basic Training, also known as boot camp, is a rigorous program that prepares new recruits for the physical and mental demands of military life. It's a tough, no-nonsense program that requires dedication, hard work, and perseverance. But don't worry, you don't have to join the army to experience the benefits of this workout routine. With this 7-day program, you can challenge yourself, improve your fitness, and get a taste of what it's like to be a soldier.

Before we dive into the workout routine, it's essential to note that this program is designed for individuals with a moderate to high level of fitness. If you're new to working out or have any health concerns, please consult with a doctor or a certified personal trainer before starting this program.

Day 1: Upper Body Strength

The first day of the Army Basic Training workout routine focuses on building upper body strength. You'll be doing a series of exercises that target your chest, shoulders, and back.

• Warm-up: 5-minute jog or jumping jacks
• Push-ups: 3 sets of 10 reps
• Incline dumbbell press: 3 sets of 10 reps
• Bent-over dumbbell rows: 3 sets of 10 reps
• Shoulder press: 3 sets of 10 reps
• Cool-down: 5-minute stretching

Day 2: Lower Body Strength

The second day of the Army Basic Training workout routine focuses on building lower body strength. You'll be doing a series of exercises that target your legs, glutes, and calves.

• Warm-up: 5-minute jog or jumping jacks
• Squats: 3 sets of 10 reps
• Lunges: 3 sets of 10 reps (per leg)
• Calf raises: 3 sets of 15 reps
• Leg press: 3 sets of 10 reps
• Cool-down: 5-minute stretching

Day 3: Cardiovascular Endurance

The third day of the Army Basic Training workout routine focuses on building cardiovascular endurance. You'll be doing a series of exercises that challenge your heart rate and improve your overall endurance.

• Warm-up: 5-minute jog or jumping jacks
• 30-minute jog or run
• Burpees: 3 sets of 10 reps
• Jumping jacks: 3 sets of 30 seconds
• Cool-down: 5-minute stretching

Day 4: Core Strength

The fourth day of the Army Basic Training workout routine focuses on building core strength. You'll be doing a series of exercises that target your abs, obliques, and lower back.

• Warm-up: 5-minute jog or jumping jacks
• Plank: 3 sets of 30-second hold
• Russian twists: 3 sets of 10 reps
• Leg raises: 3 sets of 10 reps
• Bicycle crunches: 3 sets of 10 reps
• Cool-down: 5-minute stretching

Day 5: Upper Body Strength

The fifth day of the Army Basic Training workout routine focuses on building upper body strength. You'll be doing a series of exercises that target your chest, shoulders, and back.

• Warm-up: 5-minute jog or jumping jacks
• Push-ups: 3 sets of 10 reps
• Incline dumbbell press: 3 sets of 10 reps
• Bent-over dumbbell rows: 3 sets of 10 reps
• Shoulder press: 3 sets of 10 reps
• Cool-down: 5-minute stretching

Day 6: Lower Body Strength

The sixth day of the Army Basic Training workout routine focuses on building lower body strength. You'll be doing a series of exercises that target your legs, glutes, and calves.

• Warm-up: 5-minute jog or jumping jacks
• Squats: 3 sets of 10 reps
• Lunges: 3 sets of 10 reps (per leg)
• Calf raises: 3 sets of 15 reps
• Leg press: 3 sets of 10 reps
• Cool-down: 5-minute stretching

Day 7: Obstacle Course

The final day of the Army Basic Training workout routine focuses on an obstacle course that challenges your overall fitness and agility. You'll be doing a series of exercises that test your endurance, strength, and coordination.

• Warm-up: 5-minute jog or jumping jacks
• Obstacle course:
  • 10-yard dash
  • 20-yard hurdles
  • 10-yard tire flip
  • 20-yard rope climb
  • 10-yard wall jump
• Cool-down: 5-minute stretching

Gallery of Army Basic Training Workouts

Army Basic Training Workout Gallery

Now that you've completed the 7-day Army Basic Training workout routine, it's time to take your fitness to the next level. Remember to always push yourself, challenge your limits, and never give up. You got this!

What do you think of this workout routine? Have you tried any of the exercises or workouts listed above? Share your thoughts and experiences in the comments below!