Monday - Run (Interval Cardio)
Warm-Up: 5 minutes of light calisthenics, such as jumping jacks, jumping rope, and/or jogging in place followed by 5 minutes of full body stretching.
Be sure to include the following muscle groups in your stretching:
Training Session: (33 minutes)
- 5 minutes jogging at moderate pace
- 2 minutes running at fast pace
- 5 minutes jogging at moderate pace
- 2 minutes running at fast pace
- 5 minutes jogging at moderate pace
- 2 minutes running at fast pace
- 5 minutes jogging at moderate pace
- 2 minutes running at fast pace
- 5 minutes jogging at moderate pace
Cool-Down: 5 minutes walking at slow to moderate pace followed by 5 minutes of full-body stretching.
Tuesday - Muscle Failure (Strength Training)
Warm-Up: 5 minutes of light calisthenics, such as jumping jacks, jumping rope and/or jogging in place followed by 5 minutes of full-body stretching.
Be sure to include the following muscle groups in your stretching:
- Shoulders
- Biceps
- Triceps
- Back
- Chest
- Abs
- Thighs
- Hamstrings
- Calves
- Hip flexors
Training Session: (~30 minutes)
For each of the following exercises, perform as many as you can non-stop with proper form, then immediately go into the next exercise.
Perform the complete circuit one time, jog in place and/or stretch for 2 minutes, and repeat circuit an additional 2 times.
Cool-Down: 5 minutes of light calisthenics followed by 5 minutes of full-body
stretching.
Wednesday - Run
Warm-Up: 5 minutes of light calisthenics, such as jumping jacks, jumping rope and/or jogging in place followed by 5 minutes of full-body stretching.
Be sure to include the following muscle groups in your stretching:
- Shoulders
- Biceps
- Triceps
- Back
- Chest
- Abs
- Thighs
- Hamstrings
- Calves
- Hip flexors
Training Session: Choose a favorite individual sport that involves a high intensity. You may also opt to participate in an aerobics class or do a workout tape. Session should last at least 45 minutes, minus warm-up and cool down.
Cool-Down: 5 minutes of light calisthenics followed by 5 minutes of full-body stretching.
Thursday - Muscle Failure & Run
Warm-Up: 5 minutes of light calisthenics, such as jumping jacks, jumping rope and/or jogging in place followed by 5 minutes of full body stretching.
Be sure to include the following muscle groups in your stretching:
- Shoulders
- Biceps
- Triceps
- Back
- Chest
- Abs
- Thighs
- Hamstrings
- Calves
- Hip flexors
Training Session: (~30 minutes)
Perform each of the following exercises for the 2 minutes. Once you reach failure, drop to your knees, but make sure to KEEP MOVING for the entire two minutes! Rest 1-2 minutes, then move on to the next exercise. This is where a stopwatch and/or training partner come in handy.
- Regular Push-Ups
- Regular Sit-Ups
- Elevated Push-Ups (If in the gym, elevate feet on a bench or exercise ball. If outside, have a partner hold your feet or use any object in your environment, such as a tree stump or log.)
- Rocky Sit-Ups (On the positive portion of this exercise, cross your right elbow to your left knee, then your left elbow to your right knee before finishing the movement with both elbows on either side of your knees. This is a 3-count exercise (i.e. rock left, rock right, sit up)
Repeat entire sequence one time. Follow this strength training workout with a 1-mile jog at a moderate, steady state pace.
Cool-Down: 5 minutes of light calisthenics followed by 5 minutes of full-body stretching.
Friday - Run
Warm-Up: 5 minutes of light calisthenics, such as jumping jacks, jumping rope and/or jogging in place followed by 5 minutes of full body stretching.
Be sure to include the following muscle groups in your stretching:
- Shoulders
- Biceps
- Triceps
- Back
- Chest
- Abs
- Thighs
- Hamstrings
- Calves
- Hip flexors
Training Session: (1 hour or 4 miles)
Typical Army road marches are conducted for long distances of around 4 miles, on average. Running and/or jogging are not allowed, so make sure to walk as fast as you possibly can and to keep a quick and steady pace. Carry a bottle of
water with you to ensure hydration, and pack some carbohydrate snacks, such as fruit, in your backpack to consume immediately post-road march.
Cool-Down: 5 minutes of full-body stretching.
