Kelly's Army ready...

[frogmedic]

...Ok, so maybe not just yet, but I will be by the time I go to the recruiters this summer! I'm a lazy person by nature, I need a strict schedule to get things done or well, last minute is style. I sat down and wrote out a 33 week workout schedule (I would have finished out the year, but hand was cramping, lol) that should not only have me in Army shape, but able to pass the Army PT test with flying colors. workout schedule isn't near as intense as some of the ones I've read, but I think its a good balance and I tried to introduce something either new or a higher intensity every two - three weeks. Plus, I'm in college with well over a full time load, I work and I volunteer about 25 hours a month. I started slow so I wouldn't wear myself out for the rest of day

This is the start of week 3.

1 Feb 10

Walk 3 miles
20 push ups (half standard, half female standard)
30 crunches (various types)

Doesn't look like much when you write it out like that, but give me like 5 months, thats when the road marching starts with a fully loaded rucksack and boots!

[fit-fanatic-2025]

For crunches I would just focus on the old situp because that is what they test you on. You will do crunches in PT but the situp is what's tested. At least it was when I got out which was in 03. then of course they time you on the 2 mile run and pushups.

[frogmedic]

For crunches I would just focus on the old situp because that is what they test you on. You will do crunches in PT but the situp is what's tested. At least it was when I got out which was in 03. then of course they time you on the 2 mile run and pushups.

For the sit-up standard I can knock out more sit-ups from doing twice as many crunches during training than doing full sit-ups. Sit-ups actually make hip pop(uncomfortable), so I avoid them at all costs, lol.

I got out in '01, so I'm sure it hadn't changed much by the time you got out.

[frogmedic]

Cardio:
- Walk 3 miles

Strength Training (using exercise ball and resistance band); 2 sets, 10 4-count reps:
- Thigh push-up (ball)
- Bridging chest press (ball)
- Prone back extension (ball)
- Seated row (ball/band)
- Squats (ball)
- Wall squats (ball)
- Assisted single leg lower lift (ball)
- Assisted core flexion (ball/band)
- Overhead tricep extension (ball/band)
- Overhead tricep extension (ball)

20 push-ups
30 crunches




I seriously need to get into stretching. I usually just roll out of bed and start working out in a sleepy haze. So I very rarily ever stretch before. I figure I walk all the time, no stretching needed there. As far as ST, I'm just so anxious to finish it I never even think about stretching. Thats why I enjoy classes and the Army, they MAKE me stretch!

[Boss Man]

I'm confused. You're in the Army, out of the Army, or going for second time.

In, out, shake it all about?

[frogmedic]

lol, I'm ex Army. I was active duty Army for 4 years. Now I'm just a lazy civilian college student. By this time next year, I'll be active duty Army again. Easy enough? I didn't put all the details on here because I put them on profile, figured people can read that if they were really interested.

[frogmedic]

3 Feb 10

Walk 3 miles
* 20 push-ups
* 30 crunches



Grrrr....still need to make myself stretch somehow. I was halfway through walk and it felt like calf was going to rip in half. If I had been stretching on a regular basis, I'm sure I could have avoided it. Any ideas from anyone on how to make stretching a habitual part of workouts? Its not because I don't want to do it, its just that I almost never remember to do them before or after working out. Thanks in advance!

[Boss Man]

fault on the information. Basically I was being lazy, didn't think to look and probably didn't have time as well .

[frogmedic]

Warm ups are before a workout
Cool downs and stretching are after a workout.

Stretching a cold muscle can lead to injury fairly easily. I sort of do stretching right after cool down when I'm good and loose. I like to hit all big muscles and sort of work out the kinks (: I have a sauna at gym too, so sometimes I stretch, then go in there and lie down for a few minutes if I have time!

Hehehe, I wish I had the time to sit in a sauna for a bit, oh how wonderful that would feel! Between working 5 hours a day, volunteering 1 hour a day, in class roughly 5 hours a day, plus studying, drive time, working out, eating and sleeping, I haven't got time for much else. Maybe thats the angle I should use in head to convince myself to stretch - "more 'relaxation' time!"

[frogmedic]

fault on the information. Basically I was being lazy, didn't think to look and probably didn't have time as well .

Its ok, I like to talk about myself I just figured no one else wants to hear about me as much as I want to hear about me, so I thought I would only share info on one spot to save others....

[frogmedic]

4 Feb 10

Cardio:
- Walk 3 miles

Strength Training (using exercise ball and resistance band); 2 sets, 10 4-count reps:
- Thigh push-up (ball)
- Bridging chest press (ball)
- Prone back extension (ball)
- Seated row (ball/band)
- Squats (ball)
- Wall squats (ball)
- Assisted single leg lower lift (ball)
- Assisted core flexion (ball/band)
- Overhead tricep extension (ball/band)
- Overhead tricep extension (ball)

* 20 push-ups
* 30 crunches


Did a few stretches after working out. I don't do much to "warm-up", I typically roll out of bed and go do cardio. It takes me about an hour to fully wake up, even if I'm exercising during that hour. Which means brain is only functioning at the most basic level, true thought is not available to me for awhile. Its actually quite nice since then I don't have time to dread working out, by the time I'm fully awake I'm about done with routine!

[frogmedic]

5 Feb 10

Walk 3 miles
* 20 push-ups
* 30 crunches


I am loving walks! Its "me" time. Next week walks get bumped up to 4 miles/day - yipppeeee! I'm kinda dreading when I start running because it means less walking...and I already hate running, just one more reason to dislike it! Too bad there isn't a magic pill you can take to make running enjoyable. Instead, for me, its pure torture. And I'll have to do it as part of living for the next 17 years....*gag* But thats not for awhile, stay in the now, I love walking! LOL

[fitoverforty]

Hi Kelly! I hate to hear that you don't like running. I am just the opposite - I don't like walking...but love to run.
One thing that might help you to embrace running, or at least be able to get through a running session, is to find some music that has the same beat as your running stride. For example: the song "Umbrella" by Rhianna is exactly the same beat as running stride and Aerosmiths "Angel" is also. I have a mp3 player that I downloaded as many of these types of songs I could, so that when I run and the music beat matches running beat - I can really zone out and get in a rhythm and before I know it I have finished run. Plus...I don't have to hear breathing, which can make psych me out sometimes, make me feel tired faster if I hear myself huffing and puffing.
Just something to consider, to help you ease into running a little better.
As far as the stretching things goes...I know it is a pain and time consuming, but stretching after a walk or run is really important to keep your muscles flexible and more resistant to injuries. Remember don't do the "bouncy" type of stretching, just a gradual stretch, holding it for 15, 20 seconds for your calves, thighs, hamstrings, etc.
Good luck!!

[frogmedic]

Hi Kelly! I hate to hear that you don't like running. I am just the opposite - I don't like walking...but love to run.
One thing that might help you to embrace running, or at least be able to get through a running session, is to find some music that has the same beat as your running stride. For example: the song "Umbrella" by Rhianna is exactly the same beat as running stride and Aerosmiths "Angel" is also. I have a mp3 player that I downloaded as many of these types of songs I could, so that when I run and the music beat matches running beat - I can really zone out and get in a rhythm and before I know it I have finished run. Plus...I don't have to hear breathing, which can make psych me out sometimes, make me feel tired faster if I hear myself huffing and puffing.
Just something to consider, to help you ease into running a little better.
As far as the stretching things goes...I know it is a pain and time consuming, but stretching after a walk or run is really important to keep your muscles flexible and more resistant to injuries. Remember don't do the "bouncy" type of stretching, just a gradual stretch, holding it for 15, 20 seconds for your calves, thighs, hamstrings, etc.
Good luck!!

You lucky woman! To enjoy running, that would be a blessing! I love everything about the Army except MREs (seriously, eww), staff duty and running 3 Xs a week in formation (brigade runs are the worst, total yo-yo effect). I agree with the idea of music. I have a few different playlists on mp3 player from "peppy" to "angry" to help me out through whatever workout. But as far a music for running, I think I am going to stick with what I'm going to have to do for 16 years - cadences. They not only have the beat for running at the 'typical' Army pace, but you have to belt them out so it helps your breathing control. Of course, I'm going to look like the special kid running down the street singing, "One Oh One, patch on shoulder, pick up your rope and follow me, I'm Air Assault infantry" (props to Campbell!). Just hope the neighbors don't start to tell their children to be afraid of the crazy running lady!

I know all of the benefits of stretching. Its not that I don't get it, its just doing it. I seriously don't think about it until literally hours after I workout. I just need to get nagged until I finally make it a regular part of routine

[frogmedic]

Walk 4 miles (I always walk 20 min/mile, I'm very consistant with it)
* 25 push-ups
* 35 crunches


This week I added on an extra mile to walks. It was a lot easier to do than I thought. I just feel like I did "normal" 3 miles, not any more tired than before and it wasn't hard to walk that extra mile.

Amazingly, it has been going very easy for me this time. With both diet and exercise. Very unusual, I'm normally struggling big time with one or the other or both. But I'm not complaining, I like it this way!