This 2 week marine workout will leave you seriously fit

If you are anything less than a REAL man, you won’t make it as a grunt in the marine corps. Let’s face it, you need to be tough, you need to be strong and you need to be mentally on point at all times. But that’s the bad news.

The good news is, you can dominate when you get there if you take a personal interest in your body and fitness in the present moment.

And since the Marines like to use the weight of the body for resistance, so will you with this workout. If you adhere to it every day, you just might find yourself in pretty good shape in as little as two weeks.

Pay attention because there will be some moving parts to this. And before getting started, you will need a pull-up bar or apparatus to do pull-ups with and a chair.

The exercises

  • Arch Thrust Push-ups – 10 to 12 reps
  • Straddle Hop Foot Claps – 20 to 30 reps
  • Pull-ups – 5 to 10 reps
  • Chair Sidewinders – 20 to 30 reps
  • Hanging Pikes – 8 to 12 reps
  • Chair Pike Push-ups – 10 to 12 reps
  • Classical V-ups – 15 to 20 reps

Arch Thrust Push-ups

Stand with your feet together and squat down as low as you can. Place your hands on the floor by your feet and look straight ahead. This is your starting position.

Kick your legs back in the air behind you and land softly on the balls of your feet. As soon as you land, perform a push-up. Upon rising, snap your feet back to the starting point and repeat.

Make sure to keep your abs tight and form a straight line from the back of your head to your heels when doing your push-up.

Straddle Hop Foot Claps

Stand with your feet spaced wider than shoulder-width apart and place your hands on your hips. Look straight ahead, keep your abs tight and hop in the air. As you do this, move your feet inward and clap them together.

Before touching the ground, move your feet back out and land approximately where you started. Repeat for the suggested amount of reps.

As you do these, bend your knees slightly when you land.


Hopefully you’re not an idiot and you know what good pull-ups look like. If not, pay attention.

Reach up and grasp the bar with an overhand, slightly wider than shoulder-width grip. Tighten your abs, move your hips forward slightly and pull your shoulder blades down and inward. That’s called packing your shoulders.

Pull yourself up in a smooth and fluid motion until your chin clears the bar and hold for a split second. Slowly lower yourself all the way down until your arms are fully extended and repeat.

Chair Sidewinders

Place your feet on a chair and hands on the floor so you are in a decline push-up position. Move your left foot off the chair and out to your side and place it on the ground. Quickly move it back to the chair and time it perfectly so you move your right foot off as soon as it touches.

Place you right foot on the ground and then spring back up and move your foot back to the chair. Move your left foot out again and continue to alternate back and forth in a graceful fashion.

If you want to up the ante, do not let your toes touch the floor. Keep them hovering just above. This will really place more emphasis on your core.

Hanging Pikes

Reach up and grab the pull-up bar as if you were going to do pull-ups and let your legs hang straight down. Keep your shoulders packed and upper body as still as possible while you raise your legs up toward the bar.

Once your toes go over it, slowly lower them all the way down and repeat. Try to keep your legs perfectly straight the entire time.

If you’re not manly enough to pull these off, then bend your knees and pull them into your chest instead. Maybe after two weeks, you’ll be able to do the harder versions.

Chair Pike Push-ups

Place your toes on the chair and hands on the floor, and walk your hands toward the chair as you raise your tail in the air. Once you form about a 90-degree angle with your body, you are ready to begin.

Keep your lower body still and abs tight as you bend your elbows and lower yourself down. Look back toward the chair as you do this and stop when your head is close to the floor. Push yourself back up until your arms are fully extended and repeat.

Classical V-ups

Sit on the floor with your feet out in front of you and arms out at your sides with your palms down. Press into your hands as you raise your torso and legs in the air simultaneously. You should form a “V” shape with your body.

Hold for a second, lower yourself back down and repeat.

Workout Details

Perform all the exercises as they are listed above in a circuit. Rest for no more than 30 seconds between each one and then rest for a minute once you’ve gone through all of them. Repeat the series three more times for a total of four rounds.

As the days go on, feel free to cut the rest breaks down more if you feel you can. The most important factor is that you execute 90% quality or better with every drill. Be honest with yourself. If you can’t, then rest longer until you can. On the other side of the coin, if you can easily meet the rep range, then do more.

Summing it up

There you have it. Get yourself on the floor and get to work jarhead! If you have the cajones, you can make a lot of progress in as little as two weeks. Just be ready to put in some hard work and get a little sweat going.

For faster results, you may find it beneficial to supplement your workouts with any of the products from our strength stack.

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