How to Crush the APFT! 30 Days to Go!

50 How to Crush the APFT! 45 10 30 days to GO! 15 Pick the cardio and strength plans that match your current fitness level. Rest two days prior to the test. CARDIO CARDIO CARDIO CARDIO Keep your running endurance up to LEVEL 1 LEVEL 2 LEVEL 3 WILLING TO SWEAT OCCASIONAL ATHLETE GYM RAT speed by completing long runs and sprints. Run 3 to 4 times a week for • Run 3 to 4 times a week for > Run 3 to 4 times a week for 20 to 25 minutes 20 to 25 minutes 20 to 25 minutes • Do an interval run once a week Do an interval run once a > Do an interval run once a week week TIP Warm up by jogging for 10 • Warm up by jogging for 10 • Warm up by jogging for 10 minutes minutes minutes Increase your confidence by substituting one workout per week with a 2-minute timed "test" of your Sprint for 60 seconds, jog Sprint for 60 seconds, jog for 2 minutes Sprint for 60 seconds, jog for 2 minutes for 2 minutes • Repeat sprint 2 times • Repeat sprint 3 times • Repeat sprint 4 times push-ups and sit-ups and a 2-mile run and compare the results to your goal. STRENGTH STRENGTH STRENGTH LEVEL 1 LEVEL 2 LEVEL 3 WILLING TO SWEAT OCCASIONAL ATHLETE GYM RAT STRENGTH PUSH-UPS PUSH-UPS PUSH-UPS Complete as many Switch to modified push-ups if needed (knee push-ups) > Week 1: 3 sets, 45 seconds each set Week 1: push-ups and sit-ups 4 sets, 60 seconds each set > Week 1: 3 sets, 30 seconds each set as you can within the > Week 2: Week 2: > Week 2: 4 sets, 45 seconds each set 3 sets, 75 seconds each set time. Rest for 1 minute > Week 3: 3 sets, 60 seconds each set 4 sets, 30 seconds each set Week 3: between each set. 4 sets, 75 seconds each set > Week 3: 4 sets, 45 seconds each set > Week 4: Week 4: 4 sets, 60 seconds each set 3 sets, 90 seconds each set > Week 4: 3 sets, 60 seconds each set TIP SIT-UPS SIT-UPS SIT-UPS Improve your push-up and sit-up score by doing this strength workout > Week 1: > Week 1: 3 sets, 45 seconds each set Week 1: 3 sets, 30 seconds each set 4 sets, 60 seconds each set three times a week > Week 2: leading up to the test. > Week 2: 4 sets, 45 seconds each set Week 2: 4 sets, 30 seconds each set 3 sets, 75 seconds each set > Week 3: 4 sets, 45 seconds each set > Week 3: 3 sets, 60 seconds each set >Week 3: 4 sets, 75 seconds each set > Week 4: 3 sets, 60 seconds each set GUARD YOUR HEALTH > Week 4: Week 4: 4 sets, 60 seconds each set 3 sets, 90 seconds each set My Mission. My Health. www.GuardYourHealth.com