The Marine Corps Daily 7 exercises are a set of calisthenic exercises once used by the Marine Corps as part of the physical training (PT) program. Calisthenic or body-weight exercises, such as pull-ups, lunges and reverse crunches, use your own body weight as resistance instead of equipment. The Marine Corps incorporated the Daily 7 exercises in the PT program to target all major muscle groups. Although, the Marine Corps replaced the Daily 7 with the Daily 16, most of these exercises are still part of the program.
Side Straddle Hops
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Side straddle hops, or jumping jacks, are used as a warm-up. To perform the side straddle hop, stand up straight with your feet together and your arms down by your sides. In one movement, jump up and land with your feet just beyond shoulder width apart while bringing your hands together over your head. Then, jump back to the start position.
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Wide Grip Push-Ups
Wide grip push-ups are done to target the muscles in your chest and shoulders. Start by placing your hands on the floor about shoulder width apart, with your legs extended and toes touching the ground. Lower yourself to the ground until your elbows are at a 90-degree angle. Return to the starting position.
Crunches
Crunches are used to target the abdominal muscles, which are part of your core muscles. To perform crunches, lie on your back with knees bent at a 90-degree angle and your hands across your chest. Tighten you abdominal muscles and raise your head and neck until your shoulders are off the floor. Slowly return to the floor.
Hand-to-Knee Squats
Hand-to-knee squats target your quadriceps, hamstrings and gluteals. Stand up straight with your back flat, head up and feet shoulder width apart. Lower your body by bending the knees until your hands touch the outside of your knees. Return to the start position. The difficulty of this exercise can be increased by holding the squat position for eight to 10 seconds.
Standing Calf Raises
To work the calf muscles, stand up straight with your hands to the side and feet about eight inches apart. Slowly rise up on your toes, lifting your heels off the floor. Return to the start position. To increase difficulty, hold the position for eight to 10 seconds.
Standing Toe Raises
To work your shin muscles, stand up straight with your hands to the side and feet about eight inches apart. Lift the toes of one foot off the ground, return to the start position, and then lift the toes of your other foot off the ground. Return to the start position.
Back Extensions
This exercise is used to work the lower back muscles. Start by lying on the ground facedown. Place your hands on the back of your head with your fingers interlocked. Raise your head, chest and feet three to four inches off the ground while tightening your buttocks and lower back muscles. Slowly return to the start position. To increase difficulty, do not your lift feet off the ground.