WHAT TO BRING | WHAT NOT TO BRING | GETTING READY FOR BMT
PRE-BMT TRAINING PROGRAM | YOUR FIRST WEEK
IMPORTANT FIRST WEEK INFORMATION | A TYPICAL DAY IN BASIC
GRADUATION
Ready to get started? Here is a 14-week workout schedule that will prepare you for the rigors of basic training and help you to get the most out of it. We recommend that you work out at least 3-5 times per week, and at least six weeks prior to Basic Military Training.
(Note: For your health and safety, you should consult a doctor prior to beginning this or any physical fitness regimen.)
Week 1
Complete the following in one session 3-5 times a week
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 5 minute walk
- 1 minute jog
- 5 minute walk
- 1 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 2
Complete the following in one session 3-5 times a week
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 5 minute walk
- 3 minute jog
- 5 minute walk
- 3 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 3
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 4 minute walk
- 5 minute jog
- 4 minute walk
- 5 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 4
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 5 minute jog
- 4 minute walk
- 5 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 5
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 6 minute jog
- 4 minute walk
- 6 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 6
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 7 minute jog
- 4 minute walk
- 7 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 7
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 6 minute sit-up/push-up intervals
- 4 minute walk
- 8 minute jog
- 4 minute walk
- 8 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 8
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 6 minute sit-up/push-up intervals
- 4 minute walk
- 9 minute jog
- 4 minute walk
- 9 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 9
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 13 minute run
- 3-5 minute walk
- 2 minute stretch
Week 10
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 15 minute run
- 3-5 minute walk
- 2 minute stretch
Week 11
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 4 minute walk
- 17 minute run
- 3-5 minute walk
- 2 minute stretch
Week 12
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 1 minute walk
- 17 minute run
- 3-5 minute walk
- 2 minute stretch
Week 13
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 2 minute walk
- 2 minute jog
- 17 minute run
- 3-5 minute walk
- 2 minute stretch
Week 14
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 3 minute jog
- 17 minute run
- 3-5 minute walk
- 2 minute stretch
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