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Description

This is my custom workout I created when I was preparing for the United States Air Force Physical Training Program. Please note, this workout is much more difficult then the Air Forces actual physical training program. It consists of 3 one minute intervals of Push-Ups, followed by 3 one minute intervals of Sit-Ups; 3 times in a row. At the end is 3 one minute intervals of Pull-ups. The goal is to do as many repetitions as possible within each minute, pushing yourself to do more each day. If you cant complete a full minute at first, this is ok, use that time to rest. Always remember to stretch before you workout!


Exercises

Set 1: 1 round
Push-Ups
Push-Ups
1 minute
Rest
Rest
1 minute
Push-Ups
Push-Ups
1 minute
Rest
Rest
1 minute
Push-Ups
Push-Ups
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Recovery
1 minute

Set 3: 1 round
Sit-Ups
Sit-Ups
1 minute
Rest
Rest
1 minute
Sit-Ups
Sit-Ups
1 minute
Rest
Rest
1 minute
Sit-Ups
Sit-Ups
1 minute
Rest
Rest
1 minute

Set 4: 1 round
Recovery
1 minute

Set 5: 1 round
Plank
Plank
1 minute
Rest
Rest
1 minute
Plank
Plank
1 minute
Rest
Rest
1 minute
Plank
Plank
1 minute
Rest
Rest
1 minute

Set 6: 1 round
Recovery
Recovery
1 minute

Set 7: 1 round
Leg Lifts
Leg Lifts
1 minute
Rest
Rest
1 minute
Leg Lifts
Leg Lifts
1 minute
Rest
Rest
1 minute
Leg Lifts
Leg Lifts
1 minute
Rest
Rest
1 minute

Set 8: 1 round
Recovery
Recovery
1 minute

Set 9: 3 rounds
Pull-ups
Pull-ups
1 minute


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