A basic training workout for the Army prepares your for the Army's Basic Training Physical Fitness Test. The test assesses your endurance and cardiorespiratory fitness in three events. These test events include two minutes of push-ups, two minutes of sit-ups and a timed 2-mile run. The test evaluates your performance in each event based on your age, gender and the number of repetitions you perform or time it takes you to complete an event.
Minimum Requirements
Your basic training workout for the Army can help you meet the minimum physical fitness requirements to graduate from boot camp. Men and women between ages 17 and 21 must complete at least 35 and 13 push-ups in two minutes, respectively. Men and women between ages 22 and 26 must complete at least 31 and 11 push-ups in two minutes, respectively. For sit-ups, men and women under 21 must do at least 47 in two minutes, while those ages 22 and 26 must complete at least 42 sit-ups in two minutes. In the 17 to 21 age range, men must run 2 miles in 16:38 minutes and women in 19:42 minutes. Men and women between ages 22 and 26 must run 2 miles in 17:30 and 20:36 minutes or less, respectively.
Super Set Workout
The push-up crunch superset consists of six exercises that you perform back-to-back without resting. Complete five to 10 supersets per workout. Each superset consists of 10 push-ups followed by 10 crunches, then 10 wide push-ups followed by 10 reverse crunches. Finish a superset with 10 tricep push-ups, 10 left crunches and 10 right crunches.
Timed Workout
Perform two minutes of push-ups and two minutes of sit-ups by alternating between one-minute intervals of each exercise. Alternate between push-ups and sit-ups three times for 30 seconds per exercise. Finish by alternating between push-ups and sit-ups four times for 15 seconds per exercise. Switch between exercise movements back-to-back without resting throughout the timed workout. Complete as many push-ups and sit-ups as possible during each interval.
Running
You may run 1/2 mile, 1/4 mile or 1/8 mile intervals during your basic training running workout for the Army. Alternate between running 1/2 mile in three minutes and walking or jogging 1/4 mile three to four times each. Alternatively, alternate between running 1/4 mile in 90 seconds and walking or jogging 1/8 mile four to six times. You may also alternate between running 1/8 mile in 45 seconds and walking or jogging 100 yards four to six times. Perform this running interval workout three times each week. Complete 3- to 5-mile runs on the two other days.
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