This is where it all starts. The Army expects their soldiers to dedicate their lives to being in the best shape for when combat calls. Even if you are not in the Army, you should have the same attitude. No matter your walk of life, we battle stress, obesity, and everyday challenges that demand we be fit.

The following workout is designed to give you the fitness level needed to pass the APFT, or simply get you into shape. Based on the principles of building muscular and cardiovascular endurance, this workout will provide you a solid workout to prepare for and maximize your Army PFT score. You should start your training at least 6 weeks out from test date.

As always, please consult your physician before beginning any exercise or fitness program.

The System

You will be performing each exercise in succession as a circuit. This means you will perform the exercises in order, one after the other, without rest. Perform all of the repetitions of each exercise before moving to the next one. You should be able to complete this workout in less than 45 minutes (not counting the warm-up). Perform this workout 3 days a week, with a minimum of 1 day rest in between each workout. Pick 1 non-workout day to perform a 2-mile jog.

The Exercises

I recommend for a visual display of how to perform exercises properly.

0. Perform 3 sets of 50 jumping jacks for warm-up. You may also jump rope for 5 minutes as an alternative.

1. 1-Mile Jog: Jog at a quick pace (just slow enough you can hold a conversation with someone) for 1-mile.

2. Dumbbell Squat: With a dumbbell in each hand, stand feet shoulder length apart. Squat down with your back straight until your legs are parallel with the ground, then return to the starting position. Perform 20 reps.

3. Push-ups: Assume the push-up position on a flat surface. Your hands should be in line with your chest, approximately shoulder width apart. Your feet should be together, and your back should be straight. Lower yourself to the ground while keeping your elbows close to your body. Touch your chest to the floor gently, then return to the starting position. Perform 20 reps.

4. Sit-ups: Lying on your back, bend your knees at a 45-degree angle and interlock your hands behind your head. Brace your feet under a sit-up bar, or have someone hold your feet. Raise your body upward just beyond the vertical position while keeping your back straight and hands locked. Return to the starting position. Do them as quickly as you can while still maintaining proper posture as indicated above. And do not, I repeat, do not pull your neck with your hands. They should simply rest on the back of your head. Perform 20 reps.

5. Rest 1 minute. Repeat circuit two more times only performing Exercises 1-4.

You goal should be to complete this workout in less than 35 minutes (not counting the warm-up).

Happy Training

Incoming search terms:

• apft workout
• APFT Improvement Workouts
• apft exercises
• 30 Day APFT Improvement Plan
• Improve APFT Score Workout
• APFT workouts
• Army pt test workout
• apft improvement workout