If you’re anything like me, you enjoy a good meal and some relaxation. However, we all recognize the importance of having a daily routine in our lives to enhance our longevity, well-being, and energy, especially for our children. I won’t claim to be one of those people committed to daily exercise, as that would be far from the truth. I tend to go through phases where I eat well and work out, only to inexplicably stop, and then restart later on. Today, I’d like to introduce you to a workout regimen a friend once shared with me, known as the Marsoc Workout.
The Marsoc Workout is demanding but accessible to everyone because it doesn’t require investing in weights or a bench. It’s primarily based on utilizing your own body weight. But what exactly is the Marsoc Workout?
Marsoc represents the United States Marine Corps Forces Special Operations Command, the Marine Corps’ component of the Joint Special Operations Command. Simply put, it’s designed for individuals with physical and mental toughness, those with demanding jobs. I figure if it’s suitable for them and their line of work, it’s great for someone like me and my life. As always, it’s essential to consult with your doctor before beginning any workout routine—sorry, my imaginary lawyer insists I mention that.
There are two variations of the Marsoc workout: the Short Card and the Marsoc Workout Long Card. Today, I’m focusing on the Short Card Marsoc Workout, primarily because of my time constraints (or, as I prefer to say, a bit of laziness). The essence of this workout is to push yourself to the limit. Attempt to progress to the point where you can perform each exercise consecutively. Trust me, you’ll likely need to work up to completing the entire workout without taking a break.
For those just starting, it’s perfectly fine to take a short breather between exercises. Just ensure that you’re not too fatigued to perform each exercise correctly.
Marsoc Workout – Helpful Tips
It’s crucial to challenge yourself during the workout but avoid pushing to the point of potential injury. In our case, we complete all 21 exercises and even add some sit-ups. Naturally, doing everything without a break isn’t always feasible. So, when we’ve taken a break from working out and want to ease back in, we start with modified numbers. For instance, if the plan calls for 30 push-ups, we might begin with 15, and if it suggests 10 burpees, we might start with 5. The following week, we gradually increase the numbers, say to 17 push-ups and 6 burpees. We aim to add more each week if possible, but there are weeks when progress isn’t as smooth.
Remember, this is a workout that doesn’t require weights or a bench. It’s a fantastic routine, but you should adjust it to your comfort level and fitness. Below, you’ll find the 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