beginner level

Combat Workout: Beginner

Looking for a beginner combat weight training plan? Find the weight training exercises for you here.

Perform three days a week with one day of rest between workouts (i.e./ Monday, Wednesday, Friday).

Basic Combat Training, also known as "boot camp," is your introduction to Army service and will teach you the traditions, tactics, and methods of becoming a Soldier.

During Basic, you will learn how to work as a team member to complete tasks. You will be taught discipline, as well as proper dress, marching, and grooming standards. Most importantly, you will be taught the Seven Core Army Values as well as the Soldier Creed.

Depending on your military occupational specialty, Basic Combat Training is divided into three phases and lasts approximately ten weeks (MOS).

Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.

If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.

Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Week 1

Rest day!

Rest day!

Rest day!

Rest day!

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