The Famous Daily Dozen Exercises

If you want to be healthy and strong, it’s important that you implement a fitness routine into your daily life. There are numerous ways in which people can exercise but the best option is through doing some form of movement for at least 15 minutes each day. Experiencing human contact will also help keep one from feeling isolated and increase their mood overall.

The “daily dozen exercises pdf” is a fitness program that has been around for decades. The daily dozen is a great way to get into shape and stay healthy.

“Daily Dozen” was a popular term in the 1920s and 1930s. Even now, some people have heard of it, but they may not be aware of its origins.

Walter Camp, a former collegiate athlete, wealthy businessman, and prolific writer of books and essays on sports and the outdoors, invented the famed training plan. Camp spent his free time at Yale rowing, boxing, tennis, and frequenting the school’s gymnasium. He was also a varsity baseball and football player for the institution and ran track for them. It was the latter sport that became his most lasting and ultimately impactful passion. Camp is renowned as the “Father of American Football” for introducing so many improvements to the gridiron, including the line of scrimmage and the downs system, both as a player and as a coach.

During WWI, the US military took advantage of Camp’s athletic abilities and appointed him as a physical training counselor. The brass was concerned that the traditional kind of calisthenics used by the soldiers at the time was ineffective in keeping them in battle condition, so they ordered Camp to devise a new exercise regimen. The “Daily Dozen,” a brief sequence of physical motions meant to maintain the country’s sailors and soldiers fit and agile without causing undue tiredness, was his response.

The Famous Daily Dozen Exercises

Walter Camp not only taught his “setting up” routine to Navy and Army troops, but also to President Wilson’s cabinet, who had lost its vigor and pizzazz due to the rigors of wartime labor. Secretary of the Treasury William G. McAdoo, Attorney General Thomas W. Gregory, Assistant Secretary of Labor Louis Post, and Secretary of Labor William B. Wilson, from left to right.

Following the war, the Daily Dozen gained popularity via word of mouth among top-tier businesspeople and CEOs – executives who spent a lot of time behind a desk and sought to reclaim some of their earlier vitality. Camp was requested to write several magazine pieces on his regimen, and they were so well received that he decided to publish a booklet about it, which sold almost half a million copies. Following this runaway success, a bestseller set of phonograph recordings offering voice instruction on performing the Daily Dozen was released, followed by a whole book on the topic. Companies, banks, organizations, and clubs from all across the country asked Camp to show their executives, workers, and members the routine. The Daily Dozen became not just a national, but also a worldwide phenomenon, with individuals from all over the globe trying out Camp’s workout plan.

Put on your old-school strongman singlet, make some steak and eggs, and read on if you want to try it yourself. (You don’t need a phonograph player.)

What Is the Dozen a Day?

Vintage soldiers PT exercises in formation.

PT in the military was influenced by the daily dozen during WWII.

Walter Camp’s Daily Dozen, which he taught the US military and subsequently the whole country, comprised of exercises he had designed and done throughout the course of his life. The movements arose from a dissatisfaction with existing forms of calisthenics, which Camp considered to be too rigid, hard, and boring, as well as a concern that we’re all too familiar with today: that modern technologies and conveniences were robbing people of the “primal” health and agility that their wild ancestors had. Camp’s fitness philosophy sounded eerily similar to that of modern-day organizations like MovNat, with Camp lamenting that modern citizens “are caged creatures, even though we do not see the bars that imprison us” and devising the Daily Dozen as a “substitute for the normal activities of mankind in the primitive state.”


The daily dozen pamphlet by walter camp.

Camp saw how much animals extended their bodies and told people to do the same. It’s amazing how often history seems to repeat itself.

The Daily Dozen was designed to be “done softly and organically, more in the spirit of leisure and pleasure than with lips clenched, lungs heaving, and muscles firmly contracted,” rather than a strenuous exercise. It wasn’t supposed to be taxing, but rather rejuvenating. The program was created to workout “the invisible and frequently unremembered muscles” — to give the body “more suppleness,” improve posture, and boost “your resistance to exhaustion, elegance, and physical coordination and poise,” rather than to produce a huge, ripped physique. Essentially, the Daily Dozen maintained you in good shape. The regimen, according to Camp, is also beneficial for constipation. Its gentle workout was designed to improve not just the physical body, but also the mind’s ability to “think.”

The Daily Dozen was judged healthful for people of all ages, but was especially beneficial to those nearing midlife who noted a creeping stiffness and who sat for a significant amount of the day.

Walter camp daily dozen personal development chart.

“The simplest, quickest, least demanding, and most thrilling type of calisthenics, or set-up exercises, that may be designed to match the current circumstances of life and civilization,” Camp said of his Daily Dozen approach. All unnecessary motions are discarded, and combinations are made in order to save time.” Its allure stemmed from the fact that it could be done without any special equipment, in a space no bigger than a bedroom, and in as little as 7 to 8 minutes.

Despite the fact that the regimen was not difficult nor time-consuming, Camp advised sticking to it. The Daily Dozen was to be done at least once a day, and ideally three times a day (morning, midday, and evening), depending on one’s health, age, and demands. He also suggested adding 10 hours of outdoor “play” to the regimen to preserve general health and energy. The revitalizing, rhythmic motions of the Daily Dozen were found to be rather delightful to go through, making this criterion of regularity simple to keep to.

How to Perform the Daily Dozen Workouts

The graphics and directions for the Daily Dozen activities may be found below. The whole workout should take you less than 10 minutes and leave you full of energy, vitality, and pep.

To be honest, it’s pretty soothing and energizing.

Note that the pictures mention “Record” since they were obtained from the system’s phonograph set. Because the boards were too large for my scanner, the sides have been taken off, but the directions should still be easy to follow.

The GRIND (Exercise #1)

Daily dozen exercise#1: the grind.

Keep the head up and the shoulders back by turning the palms of the hands squarely upwards. Make the move nearly totally with your shoulders; imagine that you’re lifting, and raise gently enough for the strain to be felt in the muscles behind your shoulder.


Five times forward, five times backward, make six-inch circles with your hands.

The GRASP (Exercise #2)

Daily dozen exercise#2: the grasp.

It’s very important to maintain the head up while the body moves forward. When you’re standing upright, keep your eyes locked on a place immediately in front of you, and don’t let them stray when you’re moving down or up. Exhale as the body moves forward and inhale as the body rises. Going backwards should be done with a very light movement, just enough to secure a tiny pull on the abdominal muscles without putting them under any tension.

Rep ten times more.

The GRATE (Exercise #3)

Daily dozen exercise#3: the grate.

The arms should be raised from the shoulders, with the backs of the hands facing upwards and at a 45-degree angle. When the arms are brought down, they should never go below the horizontal and should always be maintained under control.

Rep ten times more.

The CRAWL (Exercise #4)

Daily dozen exercise#4: the crawl.

Raise your left arm and gently lower your right hand toward your right knee, curling your left arm above your head. The hand on the thigh should glide down and the other should curve over the head. The majority of the movement occurs slightly above the hips (like the pivot in golf). The torso should be held upright during the reversal movement, with the arms stretched straight out from the sides. Then, invert the action you just did.

Rep ten times more.

The CURL (Exercise #5)

Daily dozen exercise#5: the curl.

As clinched fists are placed into the arm pits, the head and shoulders should be slightly back. As this action is performed, take a complete inhale and then exhale gently as the hands are extended straight in front of you. As the body moves forward, continue exhaling as they sweep down past the hips and up behind the body. When the body is fully upright and the fists are brought into the arm pits, exhalation is complete, and inhalation starts slowly to achieve its maximum when the body is fully erect and the fists are brought into the arm pits.

Rep ten times more.

The CROUCH (Exercise #6)

Daily dozen exercise#6: the crouch.

The body should be kept upright, and the balance should be preserved on the balls of the feet. After gaining total control, it’s a good idea to practice balancing in the lowest position while moving gently from side to side. This will help to strengthen the arches of the foot even more.

Rep five times more.

ROTATE (Exercise #7)

Daily dozen exercise#7: the rotate. As you inhale, hunch shoulders forward and forward; as you exhale, draw shoulders lower and backward.

Rep ten times more.

REVOLVE (Exercise #8)

Daily dozen exercise#8: the revolve. Cross your arms below your waist for the initial section of the exercise, then lift them over your head in a circular motion, rotating your arms outward. Return to the start of the circle with your arms extended, circling to face inward at your waist. Begin the second part of the exercise with your arms at your sides, facing inside; let them to spiral outwards as they rise and pass over your head, and then begin the circle again with your arms facing inward.


Five times in each direction, repeat.

The ROLL (Exercise #9)

Daily dozen exercise#9: the rool. Bend your head forward, then to the right, backward, and finally to the left. Reverse the direction for the second half of the workout.

Five times in each direction, repeat.

The WEAVE (Exercise #10)

Daily dozen exercise#10: the weave. Maintain a straight line between the extended arms and the shoulder, while twisting the body at the waist and allowing the front hand to contact halfway between the feet. This workout has a really rhythmic feel to it. It is not difficult if the face is turned slightly toward the upward hand as the body twists and one hand travels down and the other up.

For each hand, repeat five times.

The WAVE (Exercise #11)

Daily dozen exercise#11: the wave. Make a circle with your joined hands, moving solely from the waist. A smooth, rhythmic swing of the body is preferred above excessive actions. This technique is more effective if the arms are held near to the ears.

Five times in each direction, repeat.

The WING (Exercise #12)

Daily dozen exercise#12: the wing.

Pay special attention to getting your breathing in a rhythmic pattern. Exhale as you lower your body and inhale as you raise it.

Rep ten times more.



The “daily dozen army dozen exercise list” is a list of the daily exercises that are recommended to help improve one’s health. The list includes a variety of different exercises, such as push-ups and sit-ups.

Frequently Asked Questions

What are the daily dozen exercises?

A: Daily dozen exercises are a daily challenge designed to help users stay physically active. They include things like taking the stairs instead of riding the elevator, getting more quality sleep, knocking out 10 push-ups and sit-ups in one go, or doing 100 jumping jacks while standing on your tiptoes

Which exercise is best for daily routine?

A: Most people recommend exercising at least three to four times a week.

How do you do the army dozen exercise?

A: To do an army dozen, you should find a wall and then bend down so that your back is leaning against it. Then step out with both feet in front of each other, one foot on the ground while the other is planted firmly into the air. This will make you lift up both legs at once as high as they can go without tucking them behind your armpits. From here, slowly lower yourself to a kneeling position before bringing yourself all the way down onto your bottom side until you are touching the floor again with just heels remaining in contact with its surface

Related Tags

  • daily dozen exercises for seniors
  • navy dozen exercise list
  • 12 military exercises
  • army daily dozen
  • enumerate the 12 army dozen exercises and define it