Joining the United States Army requires a high level of athleticism to endure the physical challenges of warfare. The Army requires all recruits to pass a physical fitness tests and undergo rigorous training to prepare for combat. Army boot camp workouts consist of calisthenics and aerobic exercises to build muscular and cardiovascular strength. Incorporating Army boot camp workouts into your current exercise regime will add a new, exciting challenge.
Pull-ups
Doing pull-ups develops your upper body strength. Passing the Army physical fitness test requires performing six pull-ups in an unlimited amount of time. Begin building strength by performing pull-ups three times per week for three sets of eight repetitions. If you don't have the strength to complete a pull-up, have a buddy spot you by holding your feet. As your strength improves, increase to four sets of 10 repetitions.
Push-ups
Push-ups build muscular strength in your arms, chest and core. The Army fitness test involves completing 50 push-ups in two minutes. Start training by doing push-ups three times per week for three sets of 20 repetitions. Gradually work your way up to performing four sets of 20 repetitions. Test your strength by completing as many push-ups as possible in a two minute time frame. Continue timing your push-ups until you can complete at least 50 in less than two minutes.
Running
Running increases your cardiovascular strength and endurance. The Army physical test includes completing a two-mile run in 15 minutes. Build your cardiovascular strength by running two miles four times per week. After four weeks, increase to three miles four days per week. Try to increase your speed with each run. As your strength increases, start timing your runs once per week until you can finish two miles in less than 15 minutes.
Sit-ups
Performing sit-ups develops your abdominal muscles, external obliques and lower back. Having a strong core will help you complete exercises like pull-ups and push-ups. Passing the Army fitness test requires performing 60 sit-ups in two minutes. Train sit-ups three days per week for four sets of 25 repetitions. As your core strength develops, start timing your sit-ups. Complete as many sit-ups as possible in two minutes. Continue training until you can do more than 60 sit-ups in two minutes.
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