CROSS-TRAINING WORKOUT FOR BEGINNERS

This cross-training session is divided into four parts; warm-up, calisthenics, running and cool down.

The calisthenics portion includes five separate supersets, each including push-ups plus one other exercise. Complete each superset three times before moving on to the next superset. There is no rest between exercises and thirty seconds rest between sets.

The running portion includes four sets of fifteen meter strides with sixty seconds rest between each. Strides are run which are slower than sprints but faster than jogging, somewhere about fifty percent of maximum speed.

CROSS-TRAINING WORKOUT

http://hubpages.com/health/Flab-to-Fit-Week-6-of-the-Transformation-Workout-Program

CORE & CARDIO WORKOUT

EXERCISE(S)	SETS	REPETITIONS
Mobility: Partial lunge with twist - Hip thrust - Bird dog - Air squat - Lunge stretch - High knees - Standing quad stretch - High knees - Standing glutes stretch - Donkey kicks - Butt kicks	1	6
Front plank + Side planks + Air squat **	1	30 seconds each
Push-ups	4	5
Pull-ups *	4	4
Crunches	4	10
Crunches	3	60 - 30 -15 seconds
Run	1	3 miles
Stretch: Calf - Hurdler - Groin - Quad - Lower back - Triceps - Delts	2	10 seconds each

FULL WEEKLY EXERCISE PLAN

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

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

MUSCULAR ENDURANCE WORKOUT

Upper body development and muscular endurance are the main ingredients of this training session. The light upper body period included pull-ups, both bodyweight and loaded, as well as push-ups. A five minute circuit training period followed. The circuit was designed to be conducted in a intense manner and should result in a significant level of fatigue.

EXERCISE(S)                                                                                SETS           REPETITIONS
Skipping-Partial side lunge-Reverse lunge-Push-up-Lunge                   1                          6

Pull-up                                                                                               1                          10
Push-up                                                                                             1                          12
Weighted chin/pull-up                                                                         2                           5

Push-up + Mountain Climber + Lunge + Burpees                               1            AMRAP 5 minutes (5 each)

Stretch: Calf - Hurdler - Groin - Lower back - Upper back - Chest    1                 10 seconds each

MORE WORKOUTS & TRAINING PLANS

Stamina Workout

The goal of this training session is to increase stamina using a broad range of exercises. The featured activity is three rounds of run-calisthenics intervals; an 800 meter run immediately followed push-ups, squats and crunches. The work/rest interval should be 1:1; if it takes you five minutes to complete the work, rest five minutes then repeat.

FULL STAMINA WORKOUT & WEEKLY PHYSICAL TRAINING PLAN

U.S. ARMY PHYSICAL FITNESS TEST

General: The Army Physical Fitness Test (APFT) consist of three equally-weighted events designed to measure soldiers’ cardiovascular and muscular endurance. The events are a 2-mile run, push-ups and sit-ups.

Testing: All events must be completed within 2 hours with a maximum rest period of 20 minutes between events. The events must be completed in the following order; push-ups, sit-ups, 2-mile run. Push-ups and sit-ups have a two minute time limit.

Event	Minimum	Maximum
	Male/Female	Male/Female
2 mile run	16:36/19:42	13:00/15:36
Push-ups	35/13	77/50
Sit-ups	47/47	82/82

ALL U.S. ARMED FORCES PHYSICAL FITNESS EVALUATIONS

U.S. COAST GUARD PHYSICAL FITNESS TEST

General: Currently, the Coast Guard does not have a force-wide standardized physical fitness evaluation. They do have minimum physical fitness basic training graduation requirements which are designed to measure cardiovascular and muscular endurance, and the ability to swim. In addition to the swim requirements, the basic physical fitness events include a 1.5 mile run, push-ups and sit-ups.

Testing: The ability to swim is measured by an untimed 100 meter swim and being able to tread water for five minutes. Push-ups and sit-ups have a one minute time limit.

Event	Male	Female
1.5 mile run	12:51	15:26
Push-ups	29	15
Sit-ups	38	32

ALL U.S. ARMED FORCES PHYSICAL FITNESS EVALUATIONS

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

GYM FREE UPPER BODY WORKOUT

This upper body session is a supplemental workout in a program of exercises designed to directly enhance overall physical fitness. It may be conducted as part of a scheduled workout, as a second daily workout, or divided up and done as time permits during the day.

Weighted pull-up

PERIOD	EXERCISE(S)	SETS	REPETITIONS
Warm-up	Heel raises/Butt kicks/Partial side lunges/Trunk circles/Horizontal arm swings/Curl & press/Neck rolls/Wrist curls/Jumping jacks	1	5
Train	Pull-ups *	3	10
	Crunches	2	1 minute
	Push-ups	2	10
	Weighted pull-ups	2	5
	High plank + low plank + left plank + right plank + bridge	1	15 seconds each
Cool-down	Stretch: Calf/Hamstring/Quadriceps/Biceps/Triceps/Chest/Upper back/Deltoids	2	10 seconds each

* Pull-ups or chin-ups

Warm-up

Heel raises/Butt kicks/Partial side lunges/Trunk circles/Horizontal arm swings/Curl & press/Neck rolls/Wrist curls/Jumping jacks

1

5

 

 

 

 

Train

Pull-ups *

3

10

 

Crunches

2

1 minute

 

Push-ups

2

10

 

Weighted pull-ups

2

5

 

High plank + low plank + left plank + right plank + bridge

1

15 seconds each

 

 

 

 

Cool-down

Stretch: Calf/Hamstring/Quadriceps/Biceps/Triceps/Chest/Upper back/Deltoids

2

10 seconds each

WEEKLY TRAINING SERIES

U.S.ARMY PHYSICAL FITNESS EXCELLENCE BADGE

Worn on the Army's Physical Training (PT) Uniform by soldiers who perform at 90% or better on the Army Physical Fitness Test (APFT).

United States Army Physical Fitness Badge

AN OVERVIEW OF MILITARY PHYSICAL FITNESS

GYM-LESS WORKOUT

Centered on body weight exercises; bridges, chin-ups, crunches, planks, pull-ups and push-ups. One set each of weighted chin and pull-ups were added for additional resistance.

Not having access to a gym is an excuse not an explanation for not working out.

GYM-LESS WORKOUTS

Upper Body Development