I came across this regimen to improve my push-ups and sit-ups for the APFT a couple months ago. I used it during BOLC and to help with our most recent diagnostic APFT. While it is not meant to be a comprehensive, full body workout routine, it significantly helped improve my repetitions (61.2% for push-ups and 13.4% for sit-ups).
http://www.armyparatrooper.org/dropzone/showthread.php/6938-APFT-Improvement
1LT Korkow
USAGPAN: Track your fitness goals & DOMINATE them!
Friday, July 5, 2013
Thursday, July 4, 2013
July 4 Cardio
July 4
What do you associate with Fourth of July? I think of fireworks, grilling, and swimming!
1LT Korkow and I changed up our Thursday workout routine. We went to to the lap pool at Jimmy Brought.
We did the breast stroke, freestyle, isolated freestyle kicks, and isolated breast stroke kicks. We swam for a total of 450 m. If you are a swimmer, this may not be very impressive, but we are newbies. Only practice and time will help us improve.
It was very much a tough workout that was easy on the knees and refreshing.
1LT Saenz
Running Workout
On July 2, 1LT Korkow, 1LT Vallier, 1LT Lienesch, CPT Linton and I had a great running workout. We warmed up with a light 0.5 mi jog. Then the real workout started.
(20 yd jog (35%), 20 yd sprint (90-100%), squats 20 reps) x2
(side shuffle, sprint, pushups 20 reps) x2
(jog, sprint, lunges 20 reps) x2
(grapevines, sprint, crunches 25 reps) x2
(jog, sprint, mountain climbers) 20 reps x2
(high knees, sprint, burpees) 10 reps x2
(jog, sprint, squats) x2
lunges, pushups, crunches
Finally we cooled down with a 1 mi jog.
This is a high-intensity workout, that is great for different fitness levels. The point is to push yourself as far as your body can take you.
Try it out on your own, or join us on Tuesday mornings.
1LT Saenz
Sunday, June 30, 2013
Jalapano Half-Marathon
Well, needless to say it was rather warm saturday morning for the race, which started almost a half-hour late which increased the starting temp, ha.
It was not one of my faster half-marathon's, but given the conditions and the fact that my body is still attempting to acclimate to Texas from maine; overall, I was pleased.
I finished with a 2:03 time, coming in 146th out of 867 finishers and 14th out of 54 in my age category.
It was a building block and I look forward to finishing with much better times as the spin up to the full marathon in November approaches!!
Strong mind, strong heart = can't lose!!
MAJ Reynolds
It was not one of my faster half-marathon's, but given the conditions and the fact that my body is still attempting to acclimate to Texas from maine; overall, I was pleased.
I finished with a 2:03 time, coming in 146th out of 867 finishers and 14th out of 54 in my age category.
It was a building block and I look forward to finishing with much better times as the spin up to the full marathon in November approaches!!
Strong mind, strong heart = can't lose!!
MAJ Reynolds
Saturday, June 29, 2013
June 29th: Conditioning work
LT Leger & I had a GREAT workout this morning! We not only pumped our muscles, but we pumped our egos by annihilating our one mile run times. Needless to say, the intensity was brought to the table. We were unforgiving to our bodies this morning & drilled through a great conditioning session. Here's what we did....
1 Mile power mile (90% intensity)
Leg Extensions: 3 sets of 25 reps supersetted with body weight squats (25 reps)
Leg presses: 2 sets (stripping the weight) 20 reps, 15 reps, 15 reps = 1 set
Stiff legged dead lifts: 2 sets of 20 reps
1 Mile power mile (80% intensity)
Total time of workout: 45 minutes
We finished with a cool down & active stretching, which put us a bit over an hour in the gym. The above is a great workout that produces fast results.
1LT Don Vallier
1 Mile power mile (90% intensity)
Leg Extensions: 3 sets of 25 reps supersetted with body weight squats (25 reps)
Leg presses: 2 sets (stripping the weight) 20 reps, 15 reps, 15 reps = 1 set
Stiff legged dead lifts: 2 sets of 20 reps
1 Mile power mile (80% intensity)
Total time of workout: 45 minutes
We finished with a cool down & active stretching, which put us a bit over an hour in the gym. The above is a great workout that produces fast results.
1LT Don Vallier
Fitness & Lifestyle
USAGPAN:
The Fitness blog is officially open for business. I've had WONDERFUL feedback this week in regards to people putting some serious work in the gym! To be specific, a few people have beat their personal best mile times, and several people have achieved weight loss. The take home message is ..... 'It can be done' !!
Some ways you can use this blog:
- Post pictures of you/your friends working out
- Post pictures of personal best mile times
- Track your weight weekly
- Use a weekly grading system of what you did well & what you did poorly throughout the week
- Track your mental status; meaning, how are your energy levels? Sleep? How can we resolve issues?
I hope this blog serves it's purpose in helping you reach your fitness goals.
1LT Don Vallier
The Fitness blog is officially open for business. I've had WONDERFUL feedback this week in regards to people putting some serious work in the gym! To be specific, a few people have beat their personal best mile times, and several people have achieved weight loss. The take home message is ..... 'It can be done' !!
Some ways you can use this blog:
- Post pictures of you/your friends working out
- Post pictures of personal best mile times
- Track your weight weekly
- Use a weekly grading system of what you did well & what you did poorly throughout the week
- Track your mental status; meaning, how are your energy levels? Sleep? How can we resolve issues?
I hope this blog serves it's purpose in helping you reach your fitness goals.
1LT Don Vallier
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