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My Marine Corps Based Fitness Routine

© O.Rueda 2008


Oscar Rueda

Welcome to my website, “Oscar's Fitness Guide.” The workout described herein is derived from my experience as a United States Marine; the exercises were taught to me by three motivated and experienced Marine Corps Drill instructors during the 12 weeks that I spent at the Marine Corps Recruit Depot, San Diego, California, one of the Marine Corps’ recruit training centers. (Fortunately, you will have the benefit of learning the exercises without having someone yelling and screaming at you).

This website provides information about the structure of the workout and how to perform the individual exercises. The workout is comprised of the three parts, a warm-up routine referred to as the Marine Corps Daily Seven, a strength-training routine, and a cardio-routine. The workout is modeled after a typical Marine Corps physical training session that commonly takes place three days a week.

The complete workout is geared towards the non-beginner exerciser, individuals who either want to break up the monotony of their current fitness regimen or are seeking a physical fitness challenge. For novice exercisers, the warm-up can be used as a complete workout, just add either one or more additional sets for each exercise.

NOTE: Consult your physician before beginning any exercise program.



Perform the entire workout, all three components, three days a week. I do not recommend performing the workout on back-to-back days; permit at least one day of rest to allow your muscles to recover.

How to do it:

Start with the Marine Corps Daily Seven, a series of exercises designed to get your body ready for the strength and cardiovascular exercises. Next, perform the strength-training exercises. Lastly, finish the workout with a three mile run (cardio-training). It is strongly recommended, after you have completed the run, that you walk for at least five minutes to allow your heart-rate to slow down.

The workout:

Written descriptions and photographs of the exercises listed below have been included in the website on the pages entitled “warm-up” and “strength-training.”

The Marine Corps Daily Seven
Side Straddle Hops
1 set of 10 repetitions
Cherry Pickers 1 set of 10 repetitions
Bend and Thrust 1 set of 10 repetitions
Mountain Climbers 1 set of 10 repetitions
Trunk Twist 1 set of 10 repetitions
Marine Corps Pushups 1 set of 10 repetitions
Lunges 1 set of 10 repetitions


The Strength-Training Exercises
Pull-ups 3 sets of 10 repetitions
Pushups 3 sets of 10 repetitions
Squats 3 sets of 10 repetitions
Diamond Pushups 3 sets of 10 repetitions
Crunches 3 sets of 25 repetitions


The Cardio-Training Exercises
Run 3 miles