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Army Basic Training Exercise Routines

Mar 29, 2011 | By Yasser Bailey

Yasser Bailey resides in Austin and began writing articles in 2003. Her articles have been published in the University of Texas campus newspaper and "Self" magazine. She received her Bachelor of Arts in business and government from the University of Texas at Austin. Bailey also just completed her Master of Arts in educational leadership from the University of Texas at Arlington.

An Army training routine focuses on strength training and cardiovascular fitness.
Photo Credit Jupiterimages/Comstock/Getty Images

The United States Army and other military groups require quality physical training and mental well-being before enlistment. An Army training routine should be an intensive, progressive workout of cardiovascular fitness and strength training. Begin your exercises before enrolling and continue throughout your service. Consult with your primary physician before starting this difficult fitness program.


Stretching before your army exercise routine warms up your body. Due to stiffness or lack of motion, your joints, tendons, ligaments and muscles can easily tear. By stretching, you allow yourself a greater range of motion, which helps prevent injuries, says U.S. Navy Seal Mark De Lisle in "The Navy Seal Workout." You will also achieve your best range of motion and flexibility if your muscles are lightly worked before any physical activity. Try to hold each stretch at least 15 seconds to decrease tightness and loosen your muscles.

Upper Body

Perform upper body strength training sessions five times a week. Upper body exercises target the chest, back, shoulders and arms. Examples of upper body workouts include pull-ups, bar dips, push-ups, dive bombers, bicep curls, sit-ups and planks. Do as much as you can without injuring yourself and continually strive to increase your repetitions. This will depend on each person's individual strength and fitness level.

Lower Body

Lower body exercises target the abdominals, hamstrings, quadriceps, calves, ankles and glute muscles. Perform 15 to 20 repetitions of each exercise while following proper form to prevent injury. At the end of each week, increase your repetitions by increments of five. Examples of lower body exercises include sit-ups, crunches, flutter kicks, squats, knee-ups, lunges and leg raises.

Aerobic Exercise

Aerobic exercises such as jogging, swimming, cycling, jumping rope or treadmill running build endurance. Aerobic exercises work cardiovascular organs like the heart and lungs, which transport oxygen to muscles throughout the body. Perform 30 to 45 minutes of aerobic exercise every day of the week during your Army training program.


  • "Platinum Workout"; LL Cool J and Dave Honig; 2007
  • "The Navy Workout"; Mark De Lisle; 1998
  • "The Fitness Instructor's Handbook"; Morc Coulson; 2007

Article reviewed by Julie Burnett Last updated on: Mar 29, 2011

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