Air Force Pre-Boot Camp Workout
- Nov 10, 2017
- 2 min read
Here is the Air Force's recommended workout schedule. It's designed to prepare you for the rigors of basic training and help you to get the most out of it.
We recommend that you work out at least 3-5 times per week, and at least six weeks prior to Basic Military Training.
Note: for your health and safety, we recommend that you consult with your doctor prior to beginning any physical fitness regimen.
14 week program:
Week 1
- Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 5 minute walk
- 1 minute jog
- 5 minute walk
- 1 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 2
Complete the following in one session 3-5 times a week:
-5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 5 minute walk
- 3 minute jog
- 5 minute walk
- 3 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 3
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 4 minute walk
- 5 minute jog
- 4 minute walk
- 5 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 4
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 5 minute jog
- 4 minute walk
- 5 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 5
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 6 minute jog
- 4 minute walk
- 6 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 6
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 7 minute jog
- 4 minute walk
- 7 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 7
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 6 minute sit-up/push-up intervals
- 4 minute walk
- 8 minute jog
- 4 minute walk
- 8 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 8
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 6 minute sit-up/push-up intervals
- 4 minute walk
- 9 minute jog
- 4 minute walk
- 9 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 9
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 13 minute run
- 3-5 minute walk
- 2 minute stretch
Week 10
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 4 minute sit-up/push-up intervals
- 4 minute walk
- 15 minute run
- 3-5 minute walk
- 2 minute stretch
Week 11
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 4 minute walk
- 17 minute run
- 3-5 minute walk
- 2 minute stretch
Week 12
- Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 1 minute walk
- 17 minute run
- 3-5 minute walk
- 2 minute stretch
Week 13
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 m
inute sit-up/push-up intervals
- 2 minute walk
- 2 minute jog
- 17 minute run
- 3-5 minute walk
- 2 minute stretch
Week 14
Complete the following in one session 3-5 times a week:
- 5 minute stretch/warm-up
- 2 minute sit-up/push-up intervals
- 3 minute jog
- 17 minute run
- 3-5 minute walk
- 2 minute stretch
Comments