– Army fitness test

– 2.4 km run

– situps

– press ups

– Drill and marching

Day off – legs very sore

– 20 minute run

Gym:

Rowing machine 20 minutes
leg press 6 sets x 6 reps
leg extension 2 sets x 6 reps
leg curl 2 sets x 6 reps
seated calf raise 6 sets x 20 reps
crunches to exaustion

– Run 20 minutes

– 120 press ups

– 20 minute run

Wednesday 22nd

– Rest day

Thursday 23rd

– 1000 consecutive stomach crunches
– 130 press ups
– 2.4 km run in 20 minutes
GYM:
bench press 6 sets x 6 reps 240lbs+
Seated reverse lat pull downs descending sets from 240 lbs 6 sets x 6 reps
Cable tricep push downs 4 sets x 6 reps
seated calf raise 6 sets x 20 reps

– day off

-1.6 kms run in 9 minutes (strong headwind gale blowing)
-1000 crunches
-130 press ups

– 25 minute run at 7km / hr pace
– 15 minutes rowing machine 2.7 kms

-130 press ups
-25 minutes run at 7.5 km / hr pace
– 15 minutes rowing machine