CAPE MAY, N.J. Ð Coast Guard Petty Officer 2nd Class Nicholas Saporito, a company commander at Training Center Cape May, motivates a member of Recruit Company Bravo 187 during incentive training July 31, 2012. The recruits are being reprimanded for failing to meet time objectives, which are critical in a lifesaving organization where seconds can mean the difference between life and death. Coast Guard photo by Chief Warrant Officer Donnie Brzuska.

It’s not JUST 8 weeks: Workout Program

We’re proud to introduce the “It’s not JUST 8 weeks: Workout Program.” This  three-month program is aimed at preparing recruits not just for the Week 01 physical fitness assessment but also focuses on preventing some of the most common injuries we see during […]


It’s not JUST 8 weeks Month 01: Day 06

“It’s not JUST 8 weeks Month 01: Day 06” focuses on run preparation and lower-body strength training. The Month 01 Program is intended to be completed at least one month prior to shipping to Training Center Cape May.   This […]


It’s not JUST 8 weeks Month 01: Day 04

“It’s not JUST 8 weeks Month 01: Day 04” focuses on run preparation. You’ll simply warm up, run for time and then complete a recovery routine. The Month 01 Program is intended to be completed at least one month prior […]


It’s not JUST 8 weeks Month 01: Day 02

“It’s not JUST 8 weeks Month 01: Day 02” focuses on run preparation and upper-body strength training. This workout routine is divided into weeks 01 and 02, and then into weeks 03 and 04. You’ll do the corresponding reps and […]


It’s not JUST 8 weeks Month 01: Days 01, 03 and 05

“It’s not JUST 8 weeks Month 01: Days 01, 03 and 05” is a circuit routine aimed at mirroring the physical challenges of a typical boot camp workout session. You’ll complete one round of each exercise for the corresponding time […]


It’s not JUST 8 weeks Month 02: Days 03 & 06

It’s not JUST 8 weeks Month 02: Days 03 & 06 focuses on run preparation. This workout routine is divided into weeks 01 and 02, and then into weeks 03 and 04. You’ll alternate between walking, running and sprinting for […]


It’s not JUST 8 weeks Month 02: Days 02 & 05

“It’s not JUST 8 weeks Month 02: Days 02 & 05” focuses on cardio conditioning and full-body strength training. This workout routine is divided into weeks 01 and 02, and then into weeks 03 and 04. You’ll do the corresponding […]


It’s not JUST 8 weeeks Month 02: Days 01 & 04

It’s not JUST 8 weeks Month 02: Days 01 & 04” focuses on run preparation and full-body strength training. This workout routine is divided into weeks 01 and 02, and then into weeks 03 and 04. You’ll do the corresponding […]


It’s not Just 8 weeks Month 03: Days 03 & 06

This is your workout routine for Day 03 and Day 06 of the “It’s not JUST 8 weeks workout.” You’ll workout six days straight, and the seventh day will be a rest day. Day 03 and day 06 are considered “active recovery” […]


It’s not JUST 8 weeks Month 03: Days 02 & 04

This is  Day 02 and Day 04 of the “It’s not JUST 8 weeks workout.”  You’ll workout six days straight, and the seventh day will be a rest day. Day 02 and Day 04 are focused on strength training. This […]


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