QUICK WORKOUT FOR CORE DEVELOPMENT & MUSCULAR ENDURANCE

This training session includes core development exercises followed by an intense five minute circuit.

Core stability directly enhances overall physical fitness. The primary core strength exercise used during this workout is crunches. The crunches are supplemented by a plank and bridge series.

The five minute circuit includes hip thrusts, sit-ups, donkey kicks and the front leaning rest position (starting position for push-ups). The goal is to complete as many rounds as possible (AMRAP) in five minutes. Do 5 repetitions of each exercise (5 seconds for the front leaning rest) then move immediately to the next exercise.

FULL WORKOUT TABLE PLUS WEEKLY ROUTINE

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