Most people view members of the military as hard-core exercise enthusiasts and for the most part their perception is correct. Every morning soldiers wake up to complete a morning exercise routine they call “The Daily Seven” which is designed to get them started with their day by promoting blood circulation in the body. In the military The Daily Seven is considered a pre-workout routine, but for the average person it can be a simple yet challenging and a great way to start the day.
The Daily Seven is a compilation of seven exercises that incorporate stretching, cardio, upper body, and lower body exercises:
1. Standing Leg Stretch. Cross your left leg in front of the right and slowly bend forward and attempt to touch your toes. Hold the stretch for ten seconds and slowly come back to the standing position. Now cross your right leg over the left and repeat the stretch.
2. The Star Jump. Complete 20 star jumps to get your heart rate going.
3. Mountain Climbers. Assume a press up position (in the up position) and bring one leg up to the chest for the starting position. To begin the exercise alternate bringing each leg forward as if you were running in the press up position. Complete 20 repetitions. This will keep your heart rate up.
4. Trunk Twist. It is designed to stretch the middle section of the body. With your feet at approximately shoulder width apart and your hands on your hips bend forward at the hips and return to the upright position. Then bend to your left at the hips and return to the upright position. Now stretch your lower back by bending slightly backwards and then return to the upright position. Now bend your torso to the right and return to the upright position. Go through this cycle for ten repetitions to complete this exercise.
5. Abdominal Crunches. Lay flat on your back and bring your knees up to your torso. Place your hands across your chest and lift your upper body towards your knees. Execute 20 repetitions. This exercise will strengthen the body’s middle section.
6. Arm Rotations. They are designed to warm up and strengthen the shoulders. Place both hands directly out to your sides at shoulder level. Move both arms forward in a circling manner for 10 repetitions. Now without resting the arms rotate them in the opposite direction (backwards) for 10 repetitions.
7. Press-ups/Push-ups. Lay flat on the floor and place your hands flat next to your chest. Put the toes of your feet on the floor and press up with your hands. Your body should now be supported with your hands and your toes. Your back should be straight and your abdominals should be tight. Now lower yourself as low as possible and press yourself back up for one repetition. Do as many repetitions as you can or until you complete 20 repetitions. If this exercise is too challenging, modify the exercise by keeping your knees on the floor. This will lessen the amount of body weight being pressed up.
Remember for the military the Daily Seven is a morning routine that help military members maintain their fitness. If the routine is found to be too challenging, lower the amount of repetitions of each exercise and slowly increase them once you have adapted to the routine. If executed correctly, this exercise routine should take less than seven minutes to complete. The military has been doing this routine for many years because it works and is a great way to get one’s day started.