Army PRT Exercises – The Army Physical Readiness Training Drill

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Watch any movie or video about Army physical training, and you’ll probably see recruits and soldiers clambering over obstacles, running with packs, doing unarmed combat, or participating in other forms of intense exercise.

However, the reality is that a whole lot of basic fitness training precedes these feats of endurance and strength. While military training is tough, it builds up gradually over time, helping to reduce the risk of injury and preventing recruits from “washing out” before their military career begins.

The Army PRT (APRT) is a series of exercises designed to prepare soldiers for more intense physical training. It’s also a great way for civilians to warm up before exercise and develop and maintain a decent all-around fitness level.

In this article, we reveal the exercises that make up the Army Physical Readiness Training Drill.

What is the Army PRT Drill?

The Army PRT Drill is a series of ten simple bodyweight exercises designed to be performed sequentially to a predetermined tempo or cadence. The Army uses it as a warm-up before more intense forms of training and also as a short-but-effective standalone workout.

Soldiers often perform the APRT daily, usually on rising. It can also be used to build the basic fitness required to pass the Army Physical Fitness Test (APFT), which all soldiers must do at least twice a year.

The exercises themselves involve no equipment, so they can be done anywhere and anytime, even while on deployment.

The exercises that make up the Army PRT Drill are:

1. Bend and reach
2. Rear lunge
3. High jumper
4. Rower
5. Squat bender
6. Windmill
7. Forward lunge
8. Prone row
9. Bent-leg body twist
10. Push-up

Each exercise is typically performed for five to ten “Army reps,” which, because each movement is performed to a cadence, is actually 10-20 regular reps. You may find this challenging if you are unused to doing your exercises this way.  

The aim of the Army PRT Drill is not to overload the muscles or exhaust the participant. Instead, it’s meant to increase heart rate, body temperature, joint mobility, and muscle blood flow. You should feel pleasantly energized after completing the APRT, and not tired to the bone!

The entire ten exercise sequence should take no more than 10-12 minutes, and breaks between exercises should be kept as short as possible. All major joints and muscles are involved in the Army PRT Drill, and its simplicity and low to moderate intensity level means it can be performed daily.

Many military veterans continue to perform the PRT exercises to help them stay in shape and maintain some of their hard-won Army fitness.

Army PRT Exercise Instructions

There are two ways to perform most exercises – the right way and the wrong way. Needless to say, the Army won’t tolerate sloppy exercise technique, so make sure you follow these instructions and make your physical training instructor proud!

Do 5-10 reps of the following exercises using a smooth, controlled tempo.

1. Bend and reach

Purpose: Mobilize the shoulders, hips, and spine.

The first exercise in the Army PRT Drill is the forward bend and reach. This exercise will loosen and warm up your entire posterior chain, which is the collective name for the muscles of the back of your legs, hips, and torso. Take care not to round your back too much, as doing so could lead to injury.

Steps:

1. Stand with your feet roughly shoulder-width apart. Pull your shoulders down and back and look straight ahead.
2. Brace your abs and raise your arms above your head.
3. Bend your knees slightly, hinge from your hips, and lean forward, reaching your hands between your feet.
4. Return to the starting position and repeat.

2. Rear lunge

Purpose: Mobilize the hips while improving lower body strength and balance.

Most exercisers should be familiar with lunges. After all, they’re one of the best unilateral leg exercises around. The Army does rear lunges a little differently, but they still offer many of the same benefits. This move is especially beneficial for soldiers as it helps strengthen and stretch the running muscles and builds the balance and agility needed to get behind cover and shoot from a kneeling position.

Steps:

1. Stand with your feet about shoulder-width apart, hands on your hips. Pull your shoulders down and back, brace your core, and look straight ahead.
2. Take a large step backward and then stop.
3. Keeping your leg straight, gently press your heel into the floor and push your hips forward to feel a mild stretch in your calf, hips, and quads.
4. Step your foot back in and then repeat on the opposite leg.
5. Continue for the desired number of reps.

3. High jumper

Purpose: Improves explosive leg strength and teaches the correct takeoff and landing for jumps.

A soldier’s legs need to absorb a lot of impact when they march, run, and jump. That impact rises significantly when carrying a pack or equipment. This jumping exercise is designed to develop lower body power and teach correct jumping technique to help ward off impact-related injuries.

Steps:

1. Stand with your feet roughly shoulder-width apart, knees bent, and arms straight with your hands behind your hips.
2. Swing your arms forward and up, and jump a few inches into the air.
3. Lower your arms and perform a second small jump.
4. Next, swing your arms forward vigorously, and use this momentum to jump high into the air.
5. Land, lower your arms, and perform another small jump.
6. Continue this four-count sequence for the desired number of reps.

4. Rower

Purpose: Develop core and hip flexor strength

Core strength is important in the military. A strong core provides support for your lumbar spine, reducing the risk of back injury. A strong core is especially important for infantry soldiers, who must be able to march long distances while carrying heavy packs. This is known as rucking in Army parlance.

Steps:

1. Lie on your back with your arms straight and your biceps close to your ears. Brace your core.
2. Bend your legs, sit up, and take your arms forward so they’re parallel to the ground and outside your knees. Your feet should be flat on the floor.
3. Lie back down and return to the starting position.
4. Continue for the desired number of reps.

5. Squat bender

Purpose: Develop lower body endurance and hip/lower back mobility.

The squat bender combines bodyweight or air squats with unweighted Romanian deadlifts. Between them, these two exercises work all your major leg muscles while providing an excellent stretch for your hips and hamstrings. The bodyweight RDL also reinforces correct lifting technique.

Steps:

1. Stand with your feet about shoulder-width apart, hands on your hips. Pull your shoulders down and back and look straight ahead.
2. Bend your knees and squat down until your thighs are roughly parallel to the ground. Extend your arms out in front of you for balance.
3. Stand up and return to the starting position.
4. Next, hinge forward from the hips and reach down toward your toes. Take care not to round your lower back.
5. Finally, stand back up and return to the starting position.
6. Repeat the four-count sequence for the desired number of reps.

6. Windmill

Purpose: Develop mobility in the spine, shoulders, and shoulder girdle.

The windmill is an old-school calisthenic mobility exercise. It involves hip hinging and twisting, which stretches your hamstrings and waist while mobilizing your entire spine. Do this exercise slowly, as per the instructions, to avoid injury and get the most from this classic calisthenic movement.

Steps:

1. Stand with your feet shoulder-width apart, arms raised so they’re parallel to the ground. Brace your core and look straight ahead.
2. Bend your hips and knees and reach down to touch the outside of your left foot with your right hand.
3. Extend your right arm behind you so the arms form a straight line throughout. Ensure most of the movement comes from your hips and not by rounding your lower back.
4. Stand back up and repeat to the opposite side.
5. Continue alternating sides for the required number of reps.

7. Forward lunge

Purpose: Develops balance, mobility, and leg strength.

The Army sure does love lunges! For your seventh PRT exercise, you’ll be doing alternating forward lunges with a somewhat shorter-than-normal step. This increases quads engagement and involves a larger range of motion at the knees. As such, expect to feel this exercise more in your thighs and less in your hips.

Steps:

1. Stand with your feet about shoulder-width apart, hands on your hips. Pull your shoulders down and back and look straight ahead.
2. Take a small step forward, bend your legs, and try to lower your butt to your rear heel. Keep your torso as upright as possible.
3. Straighten your legs, step back into the starting position, and repeat on the other side.
4. Continue alternating legs for the duration of your set.

8. Prone row

Purpose: Strengthen the neck and upper back for greater stability and better posture.

The prone row is an excellent exercise for the neck and upper back. It helps prepare you for shooting from a prone (lying on your front) position and supporting the weight of your helmet. It’s also a good movement for increasing lower back strength and improving your posture. All in all, it’s a perfect exercise for soldiers.

Steps:

1. Lie on your front with your arms extended and hands a couple of inches above the floor.
2. Raise your shoulders and chest off the floor and pull your hands down and into your shoulders like you’re doing a lat pulldown. Clench your fists and lift your head as far as comfortable.
3. Next, extend your arms, open your hands, and return to the starting position.
4. Repeat for the desired number of reps.

9. Bent-leg body twist

Purpose: Develop core strength and spine mobility.

This exercise will help mobilize your lumber spine and increase core strength, especially in the obliques or waist muscles. Rotational strength is important for many activities in the military, including pushing, pulling, punching, kicking, and throwing.

Steps:

1. Lie on your back with legs bent to 90 degrees and thighs vertical. Extend your arms out to the side to form a T-shape, hands resting on the floor.
2. Keeping your shoulders and arms on the floor, rotate your hips and lower your knees to the left so they’re a couple of inches above the floor.
3. Return to the starting position and then repeat the same movement to the right.
4. Come back to the center and repeat, alternating sides rep by rep.
5. Continue for the desired number of reps.

10. Push-up

Purpose: Strengthen the chest, shoulders, and triceps.

No Army workout is complete without push-ups! This classic exercise builds upper body strength and endurance and is a staple of military training. Forget the bench press; if you want to develop a functionally strong upper body and arms, push-ups are a must.

Steps:

1. Adopt the front support position with your arms, legs, and body straight. Your hands should be shoulder-width apart, fingers pointing forward. Brace your core.
2. Bend your arms and lower your chest down until your upper arms are parallel to the ground.
3. Extend your arms and return to the starting position.
4. Continue for the prescribed number of reps.

Army PRT Exercises Pros

Not sure if the Army PRT is right for you? Consider these pros and then decide!

1. Anywhere, anytime

The exercises in the Army PRT involve no equipment and require very little space. As such, you should be able to do them almost anywhere and anytime. Because of this, you really have no valid excuse for not making the Army PRT Drill part of your daily routine.

2. A full-body workout

The Army PRT works every major muscle and joint, providing a well-rounded and comprehensive workout. Developing all your muscles and joints equally is critical for creating a balanced physique and avoiding muscle imbalances, which can lead to injuries and dysfunction.

3. Easy to learn

Despite a few unfamiliar names, the exercises that make up the Army PRT Drill are generally common and well-known. Many feature in high-school PT classes. They’re also straightforward and easy to learn. While training to a cadence may be challenging at first, you’ll get used to moving in such a controlled fashion. The Army PRT exercises are ideal for all levels, including beginners.

4. Minimal time commitment

Taking no more than 10-12 minutes to complete, doing the Army PRT should fit into even the busiest person’s schedule. Lack of time and facilities are common barriers to exercise participation, but both are no longer an issue with this short workout plan.

5. Easy to modify for all levels

The PRT Drill is usually performed for one lap of five reps done to a set cadence. However, that doesn’t mean you can’t modify it to better suit your current fitness level. For example, beginners can drop the cadence and just do regular reps, which are considerably easier. More capable exercisers can do more reps or more than a single lap.

So, the Army PRT Drill has something to offer all exercisers, from beginners to advanced.

6. Easy to make a habit

This workout is tailor-made to make habitual exercising easier. The ten exercises flow together to form an easy-to-remember routine you can do whenever you have a few minutes free.

Many people struggle to exercise regularly, but committing to doing the Army PRT Drill every day should help develop a strong exercise habit. Doing something simple every day is often better than doing something more challenging less frequently.

Army PRT Exercises Cons  

The Army PRT is a safe and effective way to work out without equipment and in minimal space. However, there are a couple of disadvantages to consider, too:

1. Limited overload

The Army PRT Drill uses your body weight to develop strength, endurance, and mobility. However, if you are strong, light, or already pretty fit, this may not be challenging enough to provide an effective workout.

You can do more reps to overload your muscles, but this can become time-consuming. Alternatively, you can do the PRT wearing a weighted vest to make it more effective.

2. Not many upper body exercises

While the Army PRT Drill is undeniably a full-body program, your legs and core do most of the work. The only upper body exercises are push-ups and prone rows, and the latter is not a very challenging movement.

If you want to increase your upper body strength and endurance, you may want to include more upper body exercises in your workout routine, such as pull-ups, dips, and yet more push-ups. You could also supplement your APRT with resistance exercises such as bench presses, shoulder presses, biceps curls, and lat pulldowns.

3. Not enough training volume

Lasting no more than 10-12 minutes, the Army PRT drill may be too short to provide maximal fitness benefits. According to the Centers for Disease Control (CDC), most adults should try to get about 150 minutes of exercise per week (1). Even if you do the PRT every day, you won’t hit this target.

As such, the PRT will probably work best when performed alongside another form of exercise, e.g., running.

Army PRT Exercises FAQs

Do you have a question about the Army PRT Drill? No worries because we’ve got the answers!

1. Can you share a follow-along version of the Army PRT Drill?

We sure can! This video takes you through the entire PRT Drill and is led by an Army physical training instructor who counts out the cadence for the entire workout. Just watch the demos and follow his lead.

2. How should I cool down after the Army PRT?

While you could just end your workout with a few cool-down stretches, the Army won’t leave you hanging and has a cool-down routine designed to be done after the PRT Drill. Comprising five exercises, this sequence of moves stretches all the muscles you have just been exercising. Follow along with the video, which again is led by an Army physical training instructor.

3. How often should I do the Army PRT Drill?

Because it’s short and not too intense, you can do the Army PRT Drill daily, which is what many soldiers do. However, if that’s too much for you, you should endeavor to do it at least every other day. Doing the APRT less often than this probably won’t produce noticeable results.

4. I’m very unfit – how can I modify the Army PRT to make it easier?

The Army PRT Drill is designed to be done as a non-stop sequence of ten exercises. However, moving quickly from one movement to the next may be too much for some people.

So, do the exercises as described but a) do fewer reps and b) take a moment between each one to catch your breath. Then, as you get fitter, make those breaks shorter until, eventually, you can do the exercises back-to-back.

You could also split the exercises into two five-movement workouts. For example, do the first five exercises one day and the second five the next. Again, as you get fitter, work toward doing the Army PRT Drill as prescribed.

5. When is the best time to do the Army PRT Drill?

The best time to do the Army PRT Drill is whenever it’s convenient. On rising works for some people, while others will prefer to do it later in the day. However, you’ll probably find it easier to create a lasting exercise habit if you do the APRT at the same time each day.

6. Will doing the PRT Drill help me prepare for boot camp?

It’s best to start training early if you plan to join the Army. While boot camp is designed to build your fitness and strength, the entire process will be more manageable if you arrive in decent shape.

So, a few months before your boot camp starts, begin doing some running and basic calisthenic exercises such as push-ups, pull-ups, and squats. You should also strive to do the Army PRT Drill daily and have a couple of tries at the Army Physical Fitness Test (APFT), so you can be confident that you can pass it.

Related: 5 Simple Exercises – A Daily Calisthenics Routine

7. Can I change any of the exercises in the Army PRT Drill?

You could, but you probably shouldn’t. After all, the APRT Drill was created by the US Army for soldiers, and following orders goes with the job! That said, if one of the exercises bothers an old injury, is painful, or is beyond your abilities, feel free to replace it with something similar.

However, that doesn’t mean you can switch out an exercise just because you find it hard; those are the exercises that drive your fitness improvements. So, rise to the challenge and don’t shy from it, and remember, as they say in the military, you gotta train hard if you want to fight easy.

Related:

Closing Thoughts

The Army Physical Readiness Training (APRT) Drill is a sequence of ten simple calisthenic exercises that develops basic all-around fitness, endurance, and strength. Doubling as a warm-up, this program is designed to be done anywhere and anytime.

It is ideal for serving soldiers, veterans, home exercisers, and anyone who enjoys no-frills, equipment-free workouts. It can also be used to help you prepare for the Army Physical Fitness Test, which is a prerequisite for military service.

While the Army PRT has limitations, it can combined easily with other workouts, such as running and lifting weights, to create a balanced training system.

So, if you are looking for a short, straightforward bodyweight workout that you can also use as a daily warm-up, give the Army PRT Drill a try. At less than 10-12 minutes in duration, it’s time efficient, practical, and very convenient.

References:

1. Centers for Disease Control and Prevention: How much physical activity do adults need? https://www.cdc.gov/physicalactivity/basics/adults/index.htm