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Get Fit - Physical Fitness
Preparation for Basic Training
Push Up and Sit Up
Improvement Program
- Determine the maximum number of pushups
you want to do for your fitness test. Divide that number by three and
use it as your target number for each set. Do the same for the sit-ups.
- Do four sets of regular push-ups in 40
second sets with one minute rest between each set. Form is important. If
you can not do the push-ups properly, go to your knees and continue
until you have finished the sets. After three workouts, add three
push-ups to each set.
- Do four sets of regular sit-ups in 40
second sets with one minute rest between each set. If you can not do all
the sit-ups properly, lower the angle of your legs until they are almost
parallel to the ground. After three workouts, add three sit-ups to each
set.
- Do one set of close-hand push-ups. Put
your hands together under your cheek in a diamond shape. Perform the
push-ups. Go to your knees if necessary. Add one close-hand push-up
after every three workouts.
- Do one set of wide-arm push-ups for
thirty seconds. Place your hands as far apart as possible. Perform the
push-ups. Go to your knees if necessary. Add one wide-arm push-up after
every three workouts.
- Do one set of crunches for 45 seconds.
Start position is with arms across your chest, hands grasping
shoulders.
- Do three sets of 15 turn and bounce.
Hold arms parallel to the ground with palms facing up. The exercise is
an eight-count movement at a slow cadence. Pivot slowly at the waist to
the right for four counts and then to the left for four counts. Add two
sets after every three workouts.
- Do three sets of 25 flutter kicks. Put
your hands under your buttocks. Lift your feet six to eight inches off
the ground to start. Begin by lifting legs in sequence six to 18 inches.
Keep legs slightly bent to reduce the strain on your back. One
repetition equals four counts. Add two flutter kicks after every three
workouts.
- Do three sets of 25 leg spreaders. Put
your hands under your buttocks. Lift your feet six to eight inches off
the ground to start. Begin by spreading legs 18-30 inches and then
bringing them back together. Keep legs slightly bent to reduce the
strain on your back. One repetition equals four counts. Add two leg
spreaders after every workout.
Additional
Push Ups Improvement Program.
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