WEEKLY TRAINING SCHEDULE

For this week’s workouts, all you'll need are access to a pull-up bar, a back pack, and access to a swimming pool. If you do not have access to a place to swim, substitute that portion of the workout with a jog mixed with calisthenics. If you’re new to fitness and working out, I suggest that you start at 25% of the provided routine and gradually progress from there. If you are in an excellent state of conditioning, you can supplement your existing routine with the workouts provided.

Days which are not presented, Sunday and Saturday, are rest days. Time and effort put into mastering strength and conditioning exercises require recuperation periods. Rest allows your body time to rebuild and strengthen muscles.

DAY	PHYSICAL ACTIVITIES
Sunday	Rest
Monday	Calisthenics & Stretching
Tuesday	Calisthenics, Running & Swimming
Wednesday	Calisthenics & Stretching
Thursday	Hiking
Friday	Calisthenics & Running
Saturday	Rest

DAILY EXERCISE PLANS

http://hubpages.com/health/GET-FIT-The-Exercise-Plan-for-14-20-August

QUICK WORKOUT

A relatively quick workout designed to enhance core stability, muscular strength and stamina. Sets of crunches were included to improve abdominal strength while planks were designed to upgrade core stability. Pull-ups were featured to remedy any upper body strength shortfalls.

Prior to the cool-down, an intense 5 minute circuit was included to develop total-body muscular endurance and stamina. The goal was to complete as many rounds as possible (AMRAP) of crunches, squat thrusts, push-ups and dorsal raises completing 5 reps of each exercise then immediately moving on to the next.

FULL WORKOUTS INCLUDING EXERCISES, SETS & REPS

http://hubpages.com/health/DAILY-EXERCISE-PLAN-7-13-August

Daily Exercise Plans

The daily routines are fashioned using the components and principles utilized by the armed forces. Using common-sense, do-it-anywhere techniques these workouts will improve your strength and endurance while giving you a lean, toned look using balanced and challenging workouts.

New to military-style training? No worries, these easy to understand workouts will introduce you to to new and old-school exercises that have developed better bodies and enhanced the overall fitness of millions!

http://hubpages.com/health/DAILY-EXERCISE-PLAN-7-13-August

Make Strength And Conditioning A Part Of Your Daily Routine

The U.S. Armed Forces physical training programs presented at the services's basic training serves as an introduction to strenuous physical activity for many men and women. It goals include; physical adaptations (strengthening and conditioning) that take place to new service members' bodies, meeting our exceeding service-specific fitness requirements, and developing required physical skills necessary to survive and excel on the world's battlefields.

More than likely, going to war isn't on your list of things to do. That doesn't mean that you can't benefit from a military physical conditioning program. These benefits include; body composition improvement (lose excess body fat while gaining muscle tone), endurance, flexibility and strength. Regardless of your fitness goals, inclusion of military conditioning will enhance your overall conditioning base and level of physical fitness.

A COLLECTION OF STRENGTH & CONDITIONING ARTICLES

UPPER BODY & CORE WORKOUT

A developmental exercise routine focusing on upper body strength and core stability. This workout may be done in a single session or completed as time permits any time during the day.

EXERCISE(S)	SETS	REPETITIONS
Trunk rotation - Trunk twist - Fore/aft trunk bends - Hi jack hi jill - Arm circles	1	6
Alternate Chin-/Pull-ups	8	2/3/4/5/5/4/3/2
Push-up	2	15
Front plank - Side planks - Bridge *	1	15 seconds each
Stretch: Hurdler - Quad - Delts - Chest - Triceps	2	10 seconds each

* Circuit

FULL WEEKLY EXERCISE PLAN

GET FIT!

A fitness program designed to enhance endurance and improve strength while changing body composition by adding muscle and reducing excess fat. Similar in design to U.S. Armed Forces fitness programs.

GET FIT! The Weekly Exercise Plan for 24-30 July

GENERAL PHYSICAL PREPARATION (GPP) WORKOUT

A sound General Physical Preparation (GPP) program provides training across a wide spectrum of activities. This workout was structured to include a variety of exercises as a GPP workout.

The workout included the physical fitness components of cardiovascular endurance (3-mile run), flexibility (warm-up and cool-down exercises), muscular endurance (maximum effort body weight exercises) and stamina (swimming drills).

EXERCISE(S)	SETS	REPETITIONS
Partial lunge - Hip thrust - Bird dog - Partial squat - Lunge stretch - High knee walk - Standing quad stretch - High knee walk - Standing glute stretch - Donkey kicks - Butt kicks	1	6
Pull-ups*	1	AMRAP
Crunches	1	AMRAP 2 minutes
Jog	1	3 miles
Swim	1	50m
Treadwater	2	2 minutes
Stretch: Calf - Hurdler - Groin - Quad - Lower back - Triceps - Delts	1	20 seconds

* Pull-ups or chin-ups

WEEKLY PHYSICAL TRAINING PLAN

CORE STABILITY & UPPER BODY STRENGTH WORKOUT

This workout was designed to increase core stability and upper body strength using, for the most part, only one's body weight.

Depending on your conditioning level, these exercises can serve as the daily workout or as a supplement to your planned training program. This workout can be conducted in a single session or conducted as time permits any time during the day.

EXERCISE(S)	SETS	REPETITIONS
Heel raise - Butt kicks - Side lunges - Trunk circles - Horizontal arm swings - Curl & press - Wrist curls - Jumping jacks	1	6
Pull-ups*	3	10
Crunches	5	10/15/20/15/10
Lunge	1	20
Weighted pull-ups*	2	5
Front plank - Left plank - Right Plank - Bridge	1	15 seconds each
Stretch: Hurdler - Quad - Delts - Triceps - Upper back - Biceps	1	15 seconds each

* Pull-ups and/or chin-ups

COMPLETE WEEKLY PROGRAM

CORE & UPPER BODY DEVELOPMENT ROUTINE

This workout is designed to develop core stability and upper body strength.

EXERCISE(S)	SETS	REPETITIONS
Arm circles-Horizontal arm swings-Jumping jacks	2	10
Alternate chin- pull-up pyramid	7	2-3-4-5-4-3-2
Crunch pyramid	7	10-10-15-20-15-10-10
Vertical jumps	2	10
Alternate weighted chin- pull-ups	2	5
Front leaning rest-front plank-side planks-bridge	1	15 seconds each
Streching: Quad-Hamstring-Calf -Upper back-Delts-Biceps	1	15 seconds each

DAILY WORKOUTS

CARDIOVASCULAR & MUSCULAR ENDURANCE WORKOUT

This session includes 10 minutes of completing as many reps as possible (AMRAP) of alternating pull-ups and chin-ups combined with crunches. You will have to manage fatigue in order to complete the highest number. Completing sets to failure is not an efficient strategy.

EXERCISE(S)	SETS	REPETTIONS
High knee walk-Skipping-Arm circles-High knee run in place-Butt kick run in place-Horizontal arm swings	1	5
Alternate chin- pull-ups + crunches	1	AMRAP 10 minutes
Jog	1	3 miles
High knee walk-Skipping-Arm circles-High knee run in place-Butt kick run in place-Horizontal arm swings	1	5
Stretch: Calf-Hamstring-Groin-Quad-Biceps-Triceps-Upper back	2	10 seconds each

DAILY WORKOUTS & TRAINING PLAN

TOTAL BODY WORKOUT

A warm-up should be conducted as the first portion of each training session. The warm-up prepares your body for movement, training and enhanced performance. It lifts your heart rate, increases blood flow to muscles, and elevates your body's core temperature. Additionally, it improves flexibility by warming connective tissue (ligaments and tendons) and reduces the risk of injury.

The training session was designed as total body workout. The calisthenics portion featured air squats, pull-ups and push-ups. The calisthenics session was followed by loaded sprints and a 3-mile jog.

EXERCISE(S)	SETS	REPETITIONS
Partial lunge with twist/Hip thrust/Partial squat/High-knee walk/Standing quadriceps stretch/High-knee walk/Standing glutes stretch/Donkey kicks/Butt kicks	1	5
Front plank	1	30 seconds
Side plank	1	15 seconds each
Air squat	1	30 seconds
Pull-up*	3	1
Push-ups	3	3
Air squats	3	3
Pull-ups	10	2
Push-ups	10	4
Air squats	10	6
Loaded sprints**	5	10m
Jog	1	3 miles
Stretching: Calf/Hamstring/Groin/ Quadriceps/Lower back/Triceps/Hip flexor/Deltoids	1	15 seconds each

* Chin-ups or Pull-ups ** Wearing a weighted back pack

DAILY WORKOUTS & WEEKLY TRAINING PLAN