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Army Dozen Exercise

The document outlines 12 exercises that make up the Army Dozen exercise routine. The exercises include stork walks, turn and bounces, squat benders, bend and reaches, lungers, squat thrusts, push-ups, jumping jacks, back benders, squat jumps, mountaineering, and pumpings. Each exercise is described in 1-2 sentences, including starting position and movement.

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Joseph Wallace
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6K views

Army Dozen Exercise

The document outlines 12 exercises that make up the Army Dozen exercise routine. The exercises include stork walks, turn and bounces, squat benders, bend and reaches, lungers, squat thrusts, push-ups, jumping jacks, back benders, squat jumps, mountaineering, and pumpings. Each exercise is described in 1-2 sentences, including starting position and movement.

Uploaded by

Joseph Wallace
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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ARMY DOZEN EXERCISE

1. Stork Walk - Starting positon: Attention. Commence Exercise: Just like walking in place but with your arms and thighs going parallel to the ground with every step. 2. Turn and Bounce - Starting positon is feet 12 inches apart and arms outstretched on each side palms open and facing upward. When exercise commences, you twist your body in a clockwise/counterclockwise motion alternately as far as you can when pivoting on your waist. (You can hear your bones crackling in the first few counts). 3. Squat Bender - Position of exercise is position of attention. Commence exercise: a) Squat, b) stand, c) bend reaching for your toes and then back to attention. 4. Bend and Reach - Starting positon: Feet 12 inches apart, hands clasped together raised on top of your head. Commence exercise: Arms reach between the legs as far back as you can and then back to starting position. 5. Lunger - Starting positon: Attention. Commence exercise: a) Hands swing outstretched while left foot/right foot steps 12 inches away from other foot alternately. b) arms hug left and right leg alternately. 6. Squat Thrusts - Starting positon: Attention; Commence exercise: a) Touch the ground with your palms. b) Throw your leg outstretched to the back. c) back to position "a". d) back to position of Attention 7. Push-ups 8. Jumping Jacks 9. Back Bender 10. Squat Jump - Starting position: Duck Walk position. Commence exercise: Jump alternately bringing left and right legs from front to back. This is like duck-walking in place but you have to jump to move your legs from front to back. 11. Mountaineering 12. Pumpings (12) High Jumper

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