How to Crush the APFT! 60 Days to Go!

How to Crush the APFT! 50 45 10 60 days to GO! 15 Pick the cardio and strength plans that match your current fitness level. CARDIO CARDIO CARDIO CARDIO LEVEL 1 LEVEL 2 LEVEL 3 Your 2-mile run is an WILLING TO OCCASIONAL GYM RAT important part of your score. Build up your SWEAT ATHLETE cardio endurance by Run for 20 to 30 minutes Run for 25 to 40 minutes Run for 30 to 40 minutes running 3 to 4 times a week. If you need to rest, slow to a fast walk > Complete an interval run > Complete an interval run twice a week once a week • Warm up by jogging for • Warm up by jogging for 10 minutes 10 minutes TIP • Sprint for 60 seconds, jog for 2 minutes • Sprint for 60 seconds, jog for 2 minutes Always warm up for 5 minutes and cool down/stretch for • Repeat the sprint 2 times • Repeat the sprint 3 times 5 minutes before and after you run. STRENGTH STRENGTH STRENGTH LEVEL 1 LEVEL 2 LEVEL 3 OCCASIONAL GYM RAT STRENGTH WILLING TO SWEAT ATHLETE The best exercise for Chest and Shoulders Chest and Shoulders Chest and Shoulders improving push-ups is-push-ups. Same goes for sit-ups. • 3 sets of 10 traditional push-ups • 3 sets of 15 traditional push-ups • 3 sets of 20 traditional push-ups • 2 sets of 10 diamond push-ups • 2 sets of 15 diamond push-ups • 2 sets of 20 diamond push-ups Do these exercises • 1 set of 10 wide-arm push-ups • 1 set of 15 wide-arm push-ups • 1 set of 20 wide-arm push-ups three times a week. If needed, complete modified push-ups on your knees Core and Back Core and Back • Plank: Hold for 30 seconds, rest for 15 seconds, • Plank: Hold for 45 seconds, rest for 15 seconds, Core and Back repeat 3 times TIP repeat 3 times • Plank: Hold for 15 seconds, rest for 30 seconds, repeat 3 times • Reverse ab curls: 2 sets of 20 Reverse ab curls: 3 sets of 20 Warm up your shoulders and back by doing arm circles. • Flutter kicks: 3 sets of 20 • Flutter kicks: 3 sets of 30 • Reverse ab curls: 1 set of 20 • Sit-ups: 3 sets of 30 • Sit-ups: 3 sets of 40 • Flutter kicks: 3 sets of 15 • Sit-ups: 3 sets of 20 GUARD YOUR OHEALTH TIP Rest and stretch your core and back after each exercise or push-up. My Mission. My Health. www.GuardYourHealth.com