Military-style workouts are becoming more popular for everyday athletes. These workouts consist of exercises such as running, push-ups, chin-ups and sit-ups, and are done outdoors without equipment. The goal for military personnel is to prepare for the Army, Navy or Air Force physical fitness tests, while the goal for all other athletes is to build strength and cardiovascular fitness.
Each branch of the military has different physical fitness tests. Here is an example of what the Army requires in order to pass basic training:
Age: 17-21 years
Gender: Male
Push-ups: 42
Sit-ups: 53
Two-mile run: 15:54
Gender: Female
Push-ups: 19
Sit-ups: 53
Two-mile run: 18:54
Age: 22-26
Gender: Male
Push-ups: 40
Sit-ups: 50
Two-mile run: 16:36
Gender: Female
Push-ups: 17
Sit-ups: 50
Two-mile run: 19:36
Running
Running exercises should include basic endurance runs as well as sprints. Endurance runs should be at least 2 miles long at a steady pace. Once a week, incorporate sprint intervals to increase speed and stamina. Warm up with an easy jog for 10 minutes, then sprint with short bursts at a maximum effort for 30 to 60 seconds. Recover for 30 to 60 seconds with easy jogging and repeat this cycle six to eight times. Finish all runs with an easy, cool-down walk.
Push-Ups
Authentic military push-ups are done on your toes. Keep a straight line from your toes to your head, with your arms directly under the shoulders. The goal is to do as many as possible in two minutes. Advanced progressions can include incline and one-armed push-ups.
Chin-Ups
Chin-ups are done with your grip facing away from you. Beginners can do jumping pull-ups where your toes skim the ground and help you jump back up. Advanced progressions include a wide-armed grip where your hands are farther out on the bar. If you don't have a pull-up bar, these can be done on the monkey bars at a playground. Do as many as possible in two minutes.
Sit-Ups
Lie on the ground with your hands behind your head and legs straight out on the ground. Slowly sit all the way up, flattening your lower back to the ground and push your belly button in toward your spine as you come up. When you have reached a 90-degree angle with your body, slowly lower back down and repeat as many times as possible within two minutes. If you have lower back problems, do a crunch instead with your knees bent and only sit up half-way.
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