[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-403428-105":59,"doc-detail-403428-en":135},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":128,"head_meta":130,"extra_data":132,"updated_unix":134},105,"en","marine-corps-fit-home-challenge-12-week-at-home-fitness-plan-workout-plan","Marine Corps Fit @ Home Challenge - 12-Week At-Home Fitness Plan - Workout Plan","","Marine Corps Fit @ Home Challenge provides a 12-week at-home workout structure divided into three phases (weeks 1-4, 5-8, and 9-12). Each day includes a choice of one dynamic warm-up and requires completing prescribed cool-down exercises after training. The program is designed for all fitness levels with beginner, intermediate, and advanced tracks, plus guidance to switch levels or adjust repetitions when workouts are too hard or too easy. A risk and participation confirmation outlines medical precautions, emergency guidance, waivers, and COVID-19 compliance expectations.",{"@graph":69,"@context":127},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/marine-corps-fit-home-challenge-12-week-at-home-fitness-plan-workout-plan/403428/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/marine-corps-fit-home-challenge-12-week-at-home-fitness-plan-workout-plan/403428.png","ImageObject",300,407,{"name":92,"@type":93},"cksankcs","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-03","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",27,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119,123],{"name":110,"@type":111,"acceptedAnswer":112},"How is the Marine Corps Fit @ Home program organized across the 12 weeks?","Question",{"text":113,"@type":114},"It runs for 12 weeks and is split into three phases: weeks 1-4, phase 2 during weeks 5-8, and phase 3 during weeks 9-12. Each workout day follows warm-up and cool-down instructions.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What warm-ups are included and how should they be used?",{"text":118,"@type":114},"There are three dynamic warm-up options, and you choose one warm-up for each day’s workout. The warm-ups include specific movements with listed reps, holds, and distances.",{"name":120,"@type":111,"acceptedAnswer":121},"What should participants do if the beginner, intermediate, or advanced plan feels too difficult or too easy?",{"text":122,"@type":114},"The guidelines recommend switching to a more suitable level as you progress. If a level switch isn’t available, adjust repetitions for each exercise until you can complete the recommended reps.",{"name":124,"@type":111,"acceptedAnswer":125},"What safety and COVID-19 requirements are included in the risk confirmation?",{"text":126,"@type":114},"The plan emphasizes inherent exercise risk, advises against delaying medical care, and recommends consulting a physician before participating. It also includes a COVID-19 warning to follow local, state, and national guidelines on distancing and face coverings and to avoid non-compliant in-person gatherings.","https://schema.org",{"og:url":83,"og:type":129,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":131,"canonical":83},"index,follow",{"doc_id":133,"site_id":62},403428,1790971152,{"code":4,"msg":5,"data":136},{"doc_id":133,"user_id":137,"nickname":92,"user_avatar":138,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":139,"file_id":140,"file_url":141,"file_type":142,"file_size":143,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":39,"language":144,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":145,"faqs":146,"seo_title":147,"seo_description":67,"update_tm":148,"read_time":46,"preview_page_count":4},3985747882755,"https://ap-avatar.wpscdn.com/davatar_29158cc5080c5b710cf443261637dec0","Welcome to the Marine Corps Fit @ Home Challenge!   \nOver the next 12 weeks, you will be challenged to maintain a fitness routine with a workout plan and exercises provided to you by the U.S. Marine Corps. This plan is divided into 3 phases, with phase 1 taking place during weeks 1-4 of the program, phase 2 during weeks 5-8 of the program, and phase 3 during weeks 9-12. It is encouraged that before each workout, you complete one of the three provided dynamic warm ups, and after your workout you complete the provided cool down exercises.  \nThe Marine Corps @ Home Challenge is designed for all fitness levels. If you have little to no workout experience or have not worked out recently, our beginner plan is probably best for you. If you exercise somewhat often but don’t make it a daily commitment, the intermediate plan is designed for you. If you exercise most days, whether it be a strong commitment to the gym or competing as an athlete, then our advanced plan is a great place to start. If you find yourself struggling with a certain plan or find one too easy, feel free to switch to whatever plan will provide you with the most confidence that you are improving your fitness. After all, that’s the main goal of the Marine Corps Fit @ Home Challenge!  \nIf you have questions about the program or any specific exercise, feel free to reach out to your local Marine, they would be glad to assist you!  \nRISK AND PARTICIPATION CONFIRMATION  \nThere is an inherent risk in any exercise that, while providing some health benefits, it can also cause unknown health issues. Application or reliance on the techniques, advice, ideas, and suggestions of any person associated with Marine Corps Fit @ Home or this Site or in the 12-Week At Home Fitness Plan (the “Plan”) are at your sole discretion and risk. Participant (or his/her parent or guardian) hereby acknowledges that he/she has no medical and/or health conditions that would pose a risk to participant while conducting any and all activities offered in this Plan. Never disregard professional medical advice or delay in seeking it because of something you have read on the Site or in the Plan. If you think you may have a medical emergency, call your doctor or 911 immediately. You should not use the information provided in this Plan for diagnosing a health problem or disease. Prior to participating in any program, workout, training, or other activity discussed on this Site or in the Plan, we urge you to get a physical and seek the advice of your physician or other qualified health-care professional. By downloading the 12-Week Fit @ Home Fitness Plan, the Participant acknowledges the inherent risks posed by the physical activities involved in this Plan and hereby waives any and all claims against Marine Corps Fit @ Home, the United States Marines, BRAINBOX Intelligent Marketing, or any facility that the program is being conducted at related to any injuries incurred including from known or unknown preexisting health and/or medical conditions. COVID-19 WARNING: Participant (or his/her parent or guardian) agrees to follow local, state, and national guidelines regarding COVID-19 specifically social distancing and face coverings and refrain from having in-person gatherings which do not adhere to local, state, and national guidelines while participating in the Marine Corps Fit @ Home Challenge. Participant (or his/her parent or guardian) voluntarily assumes all risks related to exposure to COVID-19 and hereby waive any and all claims against Marine Corps Fit @ Home, the United States Marines, BRAINBOX Intelligent Marketing, or any facility that the program is being conducted at.  \nWARM UP: (Choose One Warm Up for Each Day’s Work Out)  \nDYNAMIC WARM UP \\#1  \n• Arm Circles: 50 Forward, 50 Backward  \n•  Frankenstein: 10 Each Leg  \n• Walking Lunge With Twist: 8 Each Leg  \n•  Mountain Climbers: 20 Each Leg  \n•  Sumo Stretch: Two 10 Second Holds  \n•  Glute Stretch: Two 10 Second Holds Each Leg  \n•  Cross Body Stretch: ","cbCaiuYb7PDxfUoM","https://ap.wps.com/l/cbCaiuYb7PDxfUoM","pdf",14310377,"English","# Overview\n## Program structure and phases\n## Fitness level options\n## Risk and participation confirmation\n## Warm-ups\n## Training schedule (weeks 1-4)\n## Workout intensity guidance","[{\"question\":\"How is the Marine Corps Fit @ Home program organized across the 12 weeks?\",\"answer\":\"It runs for 12 weeks and is split into three phases: weeks 1-4, phase 2 during weeks 5-8, and phase 3 during weeks 9-12. Each workout day follows warm-up and cool-down instructions.\"},{\"question\":\"What warm-ups are included and how should they be used?\",\"answer\":\"There are three dynamic warm-up options, and you choose one warm-up for each day’s workout. The warm-ups include specific movements with listed reps, holds, and distances.\"},{\"question\":\"What should participants do if the beginner, intermediate, or advanced plan feels too difficult or too easy?\",\"answer\":\"The guidelines recommend switching to a more suitable level as you progress. If a level switch isn’t available, adjust repetitions for each exercise until you can complete the recommended reps.\"},{\"question\":\"What safety and COVID-19 requirements are included in the risk confirmation?\",\"answer\":\"The plan emphasizes inherent exercise risk, advises against delaying medical care, and recommends consulting a physician before participating. It also includes a COVID-19 warning to follow local, state, and national guidelines on distancing and face coverings and to avoid non-compliant in-person gatherings.\"}]","Marine Corps Fit @ Home Challenge - 12-Week At-Home Fitness Plan - Workout Plan | PDF",1790540393]