Army fitness

[Pubic_Warrior]

To any of my fellow THNers looking to get fit and muscular. below is a warm up cool down, some exercises and a 6 week training program to make you fit, this is what the army gave me to do and i can feel and notice the difference

Warm up
2-3 mins walk/jog
gentle rotation of shoulder and hips 2-3mins
increased pace jogging 2-3 mins
stretch arms chest back and legs
finial period of increased pace jogging

Cool down
2-3 mins of gental jogging/walk
5 mins of stretching

upper body exercises
press ups (donr hump the floor,make body ridgid)
heaves (harder version of chin ups
trisep dips

Abdominal exercises
sit ups
(do sets of 10, try to do 10 sets for upper body and abdominal exercises)

WEEK 1daily
warm up
upper body/abdominal exercises 5-8 mins
jog 10 mins
cool down

WEEK 2 daily
warm up
upper body/abdominal exercises 5 mins
jog 15 mins (at least a mile and a half
cool down

WEEK 3 mon-thurs
warm up
upper body/abdominal exercises 5 mins
mark out 20m, sprint 20m, jog back, maintain for 5 mins
jog 10 mins
cool down
fri/sat/sun
warm up
upper body/abdominal exercises 5 mins
run 18-20 mins (2 miles minimum)
cool down

WEEk 4
repeat week one but increase run time to 18-20 mins

WEEK 5
repeat week 2but increase amount of exercises and pun time to 20 mins

WEEk 6 mon/tues
warm up
upper body/abdominal exercises 5 mins
run 20 mins
cool down
thurs/sat
warm up
upper body/abdominal exercises 5 mins
2 mile run best effort
cool down
wed/fri/sun
rest days

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[Taffy]

wow thanks very much for the info, it'll come in handy. I'll start this 6-week plan next week, I take it you have to eat sensibly as well?

 

[Pubic_Warrior]

yes you can eat anything you like just no snacking between meals

 

[Taffy]

thanks dude. Now if you'll excuse me, I have face-filling to do

 

[Gopha]

thanks dude. Now if you'll excuse me, I have face-filling to do

lol similar, im actually going ot try it, just to get fit for the spring and upcoming rugby games cheers pubic!

 

[Taffy]

Some more info: http://www.army.mod.uk/atr_pirbright/student_info/training_program/

 

[Pubic_Warrior]

cheers taffy that is top, now that is useful

 

[Taffy]

I should have posted it up, bloody MoD took the site offline, so now I can't see ALL of the info Just as well you posted the program itself up Pubic