Army Ranger Workout Program

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Army Rangers are an elite and specially trained force in the U.S. Army. U.S. Army Rangers must undergo strenuous physical tests and training regimens during qualification trials and maintain their physical fitness, stamina and endurance throughout their careers. You can use some of their tried and tested methods as part of your own fitness routine.

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Work the chest and back twice per week. Exercises may include push-ups, bench presses, military presses, dumbbells flies, barbell rows and pull-ups. Any exercises that work the chest and back muscles are good. Work out for at least 45 minutes, working your way up to 12 reps of each exercise. Start with one set and work your way up to four sets.

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Workout your legs once per week. Legs are a large muscle group and should be worked hard with lunges, squats, leg curls, leg extensions, leg presses and calf raises. Incorporate any other leg or calf muscle exercises that you want into this workout. Work out for at least 45 minutes and perform at least 20 repetitions for each exercise. Start with one set and work your way up to four sets.

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Run every day. Aim for a three-mile run at an eight- to nine-minute mile and work your way up to a five-mile march bearing one-quarter of your own body weight in an hour and 15 minutes. Try to increase your pace during the second week of training.

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Swim, shooting for a 100-meter swim using any stroke other than the backstroke. The Army Rangers don't allow recruits to touch the sides or bottom of the pool. Increase your distance the second week of training to 200 meters. Always try to go a little bit farther and a little bit faster as you gain strength and endurance.