COMPONENTS OF PHYSICAL FITNESS

Health-related	Performance-related
Body composition	Agility
Cardiovascular endurance	Coordination
Flexibility	Power
Muscular endurance	Speed
Muscular strength	Stamina

The average person who maintains a “workout routine” usually focuses on the health-related components. Athletes, who are continually trying to “better their game”, generally focus on the performance-related components.

General Physical 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

ENDURANCE & SPEED WORKOUT

A Single Session Including Cardiovascular Endurance, Muscular Endurance and Speed

This daily training session was a potpourri of activities.

Following a warm-up period, core and leg work was conducted with 2 sets of air squats and planks. A calisthenics circuit including broad jumps, mountain climbers, sit-ups and twisting lunges followed.

Five sets of alternating chin- and pull-ups plus crunches preceded the day’s speed work. Following a sprint warm-up; sets of strides, loaded and unloaded starts as well as walking lunges was completed. Sunday’s workout was concluded with a 2-mile forced march with a 30 pound ruck. Ten minutes of stretching wrapped up the training session.

FULL WEEK WORKOUT PLAN

ACTIVE REST DAY

Active rest days include a minimum amount of physical activity with flexibility being the primary component. These active rest days provide for an active recovery for the physical training that had taken place the previous days and serves to regenerate the body for upcoming activities.

EXERCISE(S)	SETS	REPETITIONS
Heel raise-Butt kicks-Side lunge-Trunk circle-Horizontal arm swings-Curl & press-Wrist curls-Jumping jacks	1	5
Squat jump-Squat thrusts-Squat stretch-Mountain climber-Flutter kick-Scissor kick-8 count bodybuilder	1	5
Heel raise-Butt kicks-Side lunge-Trunk circle-Horizontal arm swings-Curl & press-Wrist curls-Jumping jacks	1	5
Stretching:Hurdler-Quad-Cobra-Lower back-Delt-Chest-Triceps	1	20 seconds

MORE FITNESS TIPS & WORKOUTS

GYM-FREE FITNESS

GYM-FREE FITNESS: 10-16 July 2016 Daily Workouts
Military-style conditioning plan  similar in design to those used by U.S. Marines & Special Operations Forces.

Because the "average" American reporting for basic training can be anyone from an all-star athlete to a relatively sedentary recent high school graduate, the services of the U.S. Armed Forces created programs of physical fitness that anyone can use to get and stay in a state of physical readiness. Additionally, because of the sheer number of participants and the varying locations in which training must occur, the military branches must consider actual space and training resources when designing physical fitness programs and workouts so implementation can be accomplished "in every clime and place".

Based on U.S. Armed Forces physical training guides and manuals, this article offers daily workouts as part of a weekly plan for men and women who want to get and keep in peak physical shape. Continuous effort using battle-tested programs is a step in achieving a superb level of physical fitness.

http://hubpages.com/health/GYM-FREE-FITNESS-10-16-July-Daily-Workouts

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LOOK FORWARD...THAT'S WHERE YOU'RE GOING!!!

FITNESS TIPS & WORKOUTS

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