If you’re like me, you like to eat and sit around. However we all know we need some daily routine in our lives to help us live longer, feel better and have more energy for our children. Now I am not going to say I am one of these daily exercise people because that would just be a flat out lie. I go through spurts where I eat good and workout, then for whatever reason I stop. Only to start up down the road. I just wanted to share a workout that a friend once shared with me, the Marsoc Workout.
It’s a tougher workout, but it’s one everyone can do since it doesn’t involve investing in weights or a bench. Basically the workout uses your own body weight. So what is the Marsoc Workout?
Marsoc is the United States Marine Corps Forces Special Operations Command and is the Marines component of the Joint SOC. So without explaining it any further, you know this is made for people who are tough and have a demanding job. I figure if it’s good enough for them and their work, it great for me and my life. As always check with your doctor before you start a workout routine, sorry my lawyer had me put that in their. Actually I don’t have a lawyer, but if I did, I am sure who would have me include that along with 3,000 other pages of warning.
There are two workouts for Marsoc, a short card and Marsoc Workout Long Card. For today, I am covering the Short Card Marsoc Workout. I tend to use the short card because of my time crunch. (Well it’s a nice way to say I am lazy). The whole deal behind this workout is to really push yourself. Try to work up to the point where you can do one exercise right after another. Trust me when I say you will probably need to build up to doing the whole workout without a break.
If you are just starting out, take a minute between exercises. Just make sure you are not to tired where you are doing the exercise correctly.
Marsoc Workout – Helpful Tips
Remember you want to push yourself, but not to the point where you hurt yourself. For Tara and myself we do all 21 exercise plus through in some sit ups. Now obviously I can’t do everything and all without a break. So for one week, we might tone everything down and then increase from week to week. So say we haven’t worked out in a while. Instead of 30 push-ups, we might start with 15 and instead of 10 burpees, we might do 5. The following week, we will add more such as 17 push-ups and 6 burpees. If we can add more on from week to week, we will. However there are some weeks we just can’t go up.
Again this is just a simple (Well simple to understand) workout that you can do without weights and a bench. It’s a great workout, but you need to tailor it to yourself and how comfortable you feel. Below is the short card. I will be doing an article on the long card down the road, but that makes me tired just thinking about it. If you are not sure what some of the workout are, search Google for Marsoc Short Card. There are some great resources and videos to help you along the way.
The MARSOC Workout Short Card
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions (“supermans”)
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs
Marsoc Workout Short Card Video
This guy took some time and created a video so you can follow along and learn how to perform each exercise.
Have you done the Marsoc or have a good workout you want to share? Let’s us know below by leaving a comment. We are always up for new and exciting workouts.