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Old 04-06-2004, 08:41 PM   #1  
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Location: Texas
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Talking 14 week military get in shape guide!

Here is a workout schedule that will prepare you for the rigors of basic training and help you to get the most out of it.

Air Force Basic Military Training Officials recommend that you work out at least 3-5 times per week, and at least six weeks prior to Basic Military Training.

Note: for your health and safety, we recommend that you consult with your doctor prior to beginning any physical fitness regimen.


Week 1
Complete the following in one session 3-5 times a week:

5 minute stretch/warm-up
2 minute sit-up/push-up intervals
5 minute walk
1 minute jog
5 minute walk
1 minute jog
3-5 minute walk
2 minute stretch

Week 2
Complete the following in one session 3-5 times a week:
5 minute stretch/warm-up
2 minute sit-up/push-up intervals
5 minute walk
3 minute jog
5 minute walk
3 minute jog
3-5 minute walk
2 minute stretch

Week 3
Complete the following in one session 3-5 times a week:
5 minute stretch/warm-up
2 minute sit-up/push-up intervals
4 minute walk
5 minute jog
4 minute walk
5 minute jog
3-5 minute walk
2 minute stretch

Week 4
Complete the following in one session 3-5 times a week:
5 minute stretch/warm-up
4 minute sit-up/push-up intervals
4 minute walk
5 minute jog
4 minute walk
5 minute jog
3-5 minute walk
2 minute stretch

Week 5
Complete the following in one session 3-5 times a week:
5 minute stretch/warm-up
4 minute sit-up/push-up intervals
4 minute walk
6 minute jog
4 minute walk
6 minute jog
3-5 minute walk
2 minute stretch

Week 6
Complete the following in one session 3-5 times a week:
5 minute stretch/warm-up
4 minute sit-up/push-up intervals
4 minute walk
7 minute jog
4 minute walk
7 minute jog
3-5 minute walk
2 minute stretch

Week 7
Complete the following in one session 3-5 times a week:
5 minute stretch/warm-up
6 minute sit-up/push-up intervals
4 minute walk
8 minute jog
4 minute walk
8 minute jog
3-5 minute walk
2 minute stretch

Week 8
Complete the following in one session 3-5 times a week:
5 minute stretch/warm-up
6 minute sit-up/push-up intervals
4 minute walk
9 minute jog
4 minute walk
9 minute jog
3-5 minute walk
2 minute stretch

Week 9
Complete the following in one session 3-5 times a week:
5 minute stretch/warm-up
4 minute sit-up/push-up intervals
4 minute walk
13 minute run
3-5 minute walk
2 minute stretch

Week 10
Complete the following in one session 3-5 times a week:
5 minute stretch/warm-up
4 minute sit-up/push-up intervals
4 minute walk
15 minute run
3-5 minute walk
2 minute stretch

Week 11
Complete the following in one session 3-5 times a week:
5 minute stretch/warm-up
2 minute sit-up/push-up intervals
4 minute walk
17 minute run
3-5 minute walk
2 minute stretch

Week 12
Complete the following in one session 3-5 times a week:
5 minute stretch/warm-up
2 minute sit-up/push-up intervals
1 minute walk
17 minute run
3-5 minute walk
2 minute stretch

Week 13
Complete the following in one session 3-5 times a week:
5 minute stretch/warm-up
2 minute sit-up/push-up intervals
2 minute walk
2 minute jog
17 minute run
3-5 minute walk
2 minute stretch

Week 14
Complete the following in one session 3-5 times a week:
5 minute stretch/warm-up
2 minute sit-up/push-up intervals
3 minute jog
17 minute run
3-5 minute walk
2 minute stretch

Evenutually with this it will work you up to be able to run, because your not trying to do it all at once and youre taking it one week at a time! Most people when they start jogging again, they want to do a lot at first but you have to pace yourself and build up to that. Im on my second week in this. I set the treadmill for 45 minutes even though you are suppose to do less. I want to make sure that im burning fat because not until after 30 minutes i heard its not an aerobic exercise. Plus i like to do cardio and watch the tvs at the gym! lol! Thats what im paying for it for, to watch tv..lol. ::jokes::

I know that i wont be going to the air national guard in the next 6 weeks because i have to lose 30 pounds first but who says i cant get in shape and drop the 30 pounds at the same time. have more of an advantage i think because, when all the weight is gone, ill already be able to run what i need to run. Which is :

Two Mile Run - 19:45
1.5 Mile Run - 13:56
Sit-Ups - 50 (in 2 minutes)
Push-Ups - 27 (in 2 minutes)

If i want to receive any special awards it has to be even better than that!
Warhawk award minimums:

Two Mile Run - 15:00
1.5 Mile Run - 10:55
Sit-Ups - 75 (in 2 minutes)
Push-Ups - 40 (in 2 minutes)
Pull-Ups - 5

And to graduate with honors minimum physical:

Two Mile Run - 16:00
1.5 Mile Run - 11:33
Sit-Ups - 60 (in 2 minutes)
Push-Ups - 37 (in 2 minutes)
Pull-Ups - 6

So I have some goals! lol!!! Ive never been able to do a pullup my entire life. I struggle with pushups which isnt very good either. So the pull ups may have me or may not. I Started lifting weights to get tone and stronger so hopefully by the end of this 14 week period i can do at least one! We'll see. Until then, put on those running shoes and take a jog!!! Happy dieting and exercising! see you chickadees later!

-Coourtneeeeeeeey :wheeeee:

Last edited by CutieCourt; 04-06-2004 at 08:49 PM.
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Old 04-06-2004, 08:59 PM   #2  
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Posts: 4

Default Thanks ever so much!

Oh my, Courtney!
I didn't realize it was so long and that you were going to post the whole thing, ... and all at once too!
Thank you ever so much! That was a lot of work!
I'm going to copy and paste it and put it on my desk top. I won't be able to do all of it, but even modified, it's one heck of a work out.

You're a smart girl to get started on it while you're losing. You'll be ahead of the game by doing that. And you just know that it's going to help melt those 30 pounds off.

When I was young I could do any calisthenic there was, but I couldn't do a push-up. I could do pull-ups all day, but not a push-up.
Triceps must not have ever gotten built up.

Good luck to you. I just know you're going to do very well with this. Be sure to keep us posted on this.
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Old 04-07-2004, 01:14 PM   #3  
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I joined the Army after High School,
I was an Air borne parashoot rigger
we had to run 5 miles a day and do pushups all day long. like every time the sargent said drop and give me 10 you dropped and gave 10 pushups counting out loud and then an extra one yelling one for the air borne.
guess things have changed over the years..
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