Boot Camp Prep Workout: Month 03

Summary: This is the first exercise routine in a three month program developed by our personal training staff aimed at preparing applicants for the rigors of Coast Guard basic training. It focuses not only on preparation for the physical fitness assessment, but it uses plyometrics, strength training and dynamic warm ups to reinforce and strenthen the body against some of the most common injuries here at Training Center Cape May. This is a six day workout routine. You’ll have a workout Monday through Saturday, and Sunday will be a rest day. Monday and Friday focus on calisthenics and plyometrics, which arecritical to building muscle memory and speed necessary to perform the physical fitness assessment. Tuesday and Thursday are focused on strength training. This is necessary to prevent injury by improving bone density and using muscle mass to reinforce joints and soft tissue. Wednesday and Saturday are considered “active recovery” days primarily focused on run preperation in a gradual run/walk environment. Each exercise has a number of sets associated with it indicating the number of times you’ll do the coresponding repetions for the exercise. The repetitions or time determine how long or how many times you’ll do a given exercise in a set. For example, you’ll do three sets of 10 repetitions of pushs

Monday and Friday:
Jump Rope
(If you have no jump rope or are not good at jump roping simulate it)
Sets: 1 Time: 2 mins.

High knees
SetS: 2 Time: 30 secs.

Dynamic Warm Up
(Please click on the link for the Dynamic Warm Up)

Pushups
(If regular pushups are to difficult use a table, Steps or Chair)
Sets: 3 Repetitions: 10

CAPE MAY, N.J. - Seaman Apprentice Jessica Willis, an physical fitness instructor at Training Center Cape May, demonstrates a push up. Coast Guard photo.

The starting or down position for a pushup.


CAPE MAY, N.J. - Seaman Apprentice Jessica Willis, an physical fitness instructor at Training Center Cape May, demonstrates a push up. Coast Guard photo.

The up position of a pushup. You should not touch the ground on your next movement.

Crunches 2×25
Bridge 3×10 with 10 sec hold
Flutter Kicks 2×25
Calf raises 2×25
Squats 2×25

Recovery stretches

Tuesday – Thursday

To begin –
Jump Rope x 3min
High Knees 2x30sec
Jumping Jacks 2×25
Dynamic Warm Up

Bicep Curl w/ soup can 3×10
Lateral Raises w/soup can 3×10
Overhead Press w/ soup can 3×10
Tricep Dips off step/bench/chair 2×10
Bicycle Crunches 2×25
Reverse Crunch 2×25
Plank 2x15sec hold
Plyo Step Ups (onto chair or steps) 2×10
Wall Sits 3×20

Recovery Stretches

Wednesday – Saturday

To Begin –
Dynamic Warm Up

Walk 2min
Run 3min
Walk-Run Total 20min