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Mooha182
01-29-2008, 18:23
Ok this may not be a good workout to start with however I have improved my physical fitness greatly using this program only 3 days a week.

Start by doing all your stretches and 20x 4 count jumping jacks

Sets:
20x pushups (steady cadence, 90 bend on elbows, back straight)
20x situps (fast ca dance, arms crossed touching shoulders, elbows must hit mid thigh or higher)
10x diamond pushups (fingers spread, less then 6in apart or less to start)
20x 4 count leg lifts (steady cadence)

Repeat 3x from the top with a short break in between each set. Increase or decrease amount of situps / pushups based on if you really feel pain and tiredness (not if your arm aches from having to push up!)

Self paced run:
Start off at a slow jog for aprox 1-3 min and speed up to a good jog pace. Sustain this pace for about 20 min. Speed up to a fast jog / run for 5 min. Begin a fast run for 2-3 min and then slow down to a steady walk for a 1 min or so cool down. Aim to never stop and increase your 20min jog pace if you are not tired.

Now to start doing pool workouts the other 4 days a week....

Daved
01-29-2008, 22:39
Why?
Just but a bigger wet suit!

SarahBella
01-30-2008, 07:05
It sounds like it would work pretty well-good mix of strenght and cardio.

Zyxistal
02-02-2008, 00:00
Its a good mix of everything and a decent workout overall. It does seem to be mainly created with one goal in mind, passing the AF's annual PT test. Which is why my workout is basically the same thing 3 days a week.

MLenyo
02-02-2008, 00:36
sounds crazy, but what happens if you don't pass the PT test?

Mooha182
02-02-2008, 10:02
Well I never wanted to find out what happens if you didn't pass but I bet you would be explaining why you couldn't pass to your supervisor and mandatory extra PT.

Zyxistal
02-02-2008, 11:12
sounds crazy, but what happens if you don't pass the PT test?

If you don't pass you get put on 'mandatory' PT where you go 3-5 times per week during work hours (or an hour before work depending on your squadron), have to go to mandatory health classes on diet & excercise, have a nice chat with your Commander and hope you pass when they retest you in 3 months.

If you don't pass the retest it depends on your Commander, supervisor, and a bunch of other people as to whether or not they want to keep you in and retest you in another 3 months or kick you out (you CAN be kicked out for failing PT tests). This usually depends on whether or not you improved your score from the previous test and your work performance. If you're someone they want to keep in and you are showing that you are improving your score they will just keep you on the program and keep retesting you until you finally pass.

MLenyo
02-02-2008, 21:52
eeeesh! yeah, i wouldn't want to fail that!

texarkandy
02-02-2008, 23:07
Why?
Just but a bigger wet suit!

I know that's a typo & you meant to write "buy" - but I can't help but wonder if there's a Freudian Slip behind that error also? :)

Dive4Fun
02-05-2008, 10:48
It's good to have a steady workout routine. The army likes to different things everytime we hit the field. Although I have to wonder if the Air Force would actually put someone out right now just for a PT failure. In the Army they're just keeping you from being promoted, extra PT, and if continual failure then they put you on extra duty as well.