I need an early morning workout plan to help me prepare for basic traingin so could you guys help me out and?

Question

please be as specific as possible I am currently 17 male and 135 lbs. It can be a full workout plan that I can start ealry in the morning before work. Thanks

Answer 1

Go speak to recruiter. He should have some sort of prebasic training workout routine you can do on your own. If he doesn't just ask him to make one for you, and show you some of the excercises you will be required to do.

For starters do the following everyday.

Push-ups
5 sets of 10 push ups taking a 5 - 10 second break in between each set. If it is too easy then up the amount of reps you do each set. Also try varying your arms width. Do some sets normal, others wide armed, and others with your hands close together, this will help you work various muscles in your chest and arms. You will notice you are stronger at some than others. This just means you need to train those muscle groups some more.

Sit ups
5 sets of 30 reps taking a 5 - 10 second break in between sets. Again vary the reps if you have trouble or if they are too easy. To target your abs even more also do crunches.

Crunches
5 sets of 20 reps taking a 5 - 1- second break in between sets.
To do this simply lay on your back and elevate your legs so your knees are bent at a 90 degree angle. Next cross your arms across your chest and do a half sit up. Try to hold your half sit up for about 5 - 10 seconds and then go back down, and repeat. You will feel a burn in your abs, this is good, and great for a basic excercise to develop a six pack.

Running
2 - 3 miles or more every other day ( at least 3 times a week )
Start drinking water, and sports drinks. And get used to running you will be doing ALOT of it.

Weekly Practice Physical Fitness Test
Get someone to time the events for you

1. Do as many pushups as you can in 2 minutes and record your score. If you go to your knees even one time or lift your hands one time that is the end. Don't worry too much about the army score charts right now, just see how good you are for yourself. At the same time don't cheat.

2. Do as many situps as you can in 2 minutes and record your score. Keep your fingers locked behind your head, dont swing your elbows, dont kick your legs around ( get someone to hold your feet for you )

3. 2 Mile Run. Run for 2 miles and have someone time your run. Be sure to have an established start and turn around point you want to stop where the person timing you is. Don't leave the course run the whole 2 miles as fast as you can. Record your time when your done.

The next week after you work out some more, give yourself another Practice Test. Compare to see your improvements.

Good Luck to you

Answer 2

Which branch? The number and type of exxceercise will change from 1 to the other. Start out by stretching the major muscle groups, then doing a "warmup" just a few reps for each area. This is important to prevent ya from hurting yourself through overexersion
If you're not physically active, you'll want to start your workout program slowly. Jumping in and doin intense workouts when no base fitness is there will hurt you more often than help.
Starting with the chest, ,work major groups outward, and down. (pushup, pull up, sit up then run) Initially, I'd do as many reps for each excercise as you can. Start the next, next, etc. When you're done, start over, and do half what you did before, then half,etc. Then go for a decent distance run. (don't overdue it at first) After a few weeks doing this, you'll notice the #of reps for each excercise will get higher, and higher.
When you get to this point, I'd start doing the full, 1/2, 1/2 pattern at once before moving on to the next excercise. Get the details on how many reps, and in what time frame you'll need to graduate from your service's training. Once a week or so, I'd do a "practice" P.T. test. --
1last thing, Cooldown. After your done with an excercise, keep the limb movin. Don't have to be working it, but it'll prevent cramping, torn muscles, and tissues.

Answer 3

Dude, sorry but in bootcamp you don't just workout in the morning, you workout throughout the day why get your body used to working out only in the morning? Find some way to fit in excersise on your lunch break and after work is the best plan to me, as well as a quick 2 mile run in the morning. Don't limit yourself to one big workout a day, try 2 or 3 small ones. you'll thank yourself for it later. I'm in the Marines now and for over 4 years now, and I stretch in the morning, and run in place for about 5 minutes. Then for lunch I run 3 miles if I have time (or elipticol machine for a full hour) and 3 days a week I'll try to do weight traing, upper body one day, rest the next (rest meaning only run that day) then workout my legs the next and so fourth. I'm only 5'6-5'7 and 135lbs myself so this shouldn't be too hard for you to do. I always do pullups no matter what though those are what give you the most points on physical fitness tests (which directly effect your promotions!!!) So the more fit you are, the easier it is to get promoted. But if you are hurting, slow it down, no need to kill your body: listen to it or you'll pay later. Good luck

Answer 4

My suggestion.... if you don't all ready, start running. Start out slow, 1 mile a day for a week, 2 miles the following week, and so on until you can do a 5mile run without having to be put on oxygen when you're done. If you can, join a gym. If you need to loose wait and just tone, less weights and more reps. If you need to gain muscle, heavier weights ( that you can lift, don't strain your self). Rotate everyday, upper body one day then lower body the next. That way your muscles can rest, if not, you won't be gaining any muscle, you will just be tearing them. Change your diet. Drink lots of water, cut down on caffeine. Protein is good if you need to gain muscle. Try to eliminate sweets or at least cut down if you need to loose weight. Stay away from fried foods, grilled is better. No fast food. Fruits and vegetables are great, the greener your vegetables the better. Cut down on alcohol. Try to quit or cut down on smoking, if you smoke. If you do smoke, swimming is great way to jump start your body and lungs, it will make the running a lot easier for your body. Obviously, QUIT anything else that you may smoke besides cigarettes, and NO recreational drugs either. If you have never lifted weights, get a personal training session, they can explain in detail what weight lifting exercises are good for which muscles. Good luck, and thank you for becoming a soldier.

Answer 5

Eat extra protien for weight gain, but don't concern yourself with too much working out. one week into basic, you won't be able to do more than 10 push ups any way. They will get you to where they want you in their own way. Just relax.

Answer 6

Every morning run through a cut-over with a book-bag full of bricks strapped to your back. Try to get from one side of the field to the other as fast as you can.
Repeat.

Answer 7

THE PUSH-UP
1) Timed sets of push-ups – Do timed sets of Regular, Wide arm and, Diamond push-ups for 40-30-20 seconds each with no more then 30 seconds rest between sets. Adhere strictly to proper form described in FM 21-20. (3 sets minimum)

2) Bench press – Strength improvement. Perform 20 repetitions of 50% of body weight working towards 20 reps at 65%. Do 3-4 sets per session.

3) Front Deltoid raises – 10-15 pounds 3-4 sets working towards temporary muscle failure (TMF).

4) Tricep Extension – 10-15 pounds 3-4 sets working towards temporary muscle failure (TMF).

5) Seated or bent over row - Strength improvement. Perform 20 repetitions of 50% of body weight working towards 20 reps at 65%. Do 3-4 sets per session.

6) Swimmer or Prone Row – 3-4 sets at 20-30 reps each.

7) Roman chair – 3-4 sets 20 –30 reps per set, facing down, progressing to with weight.

8) Dips- 3-4 sets working towards muscle failure.



THE SIT-UP
1) Timed sets of sit-ups- Do timed sets of sit-ups for 60-40-30 seconds each with no more then 30 seconds rest between sets. Adhere strictly to proper form described in FM 21-20. (3 sets minimum)

2) Flutter kicks – 3 sets of 50 –100 reps.

3) Hanging leg raises* – 3 sets of 50 – 100 reps. Start with legs bent work towards legs straight.

4) Incline sit-ups* 3-4 sets of 30 to 50 progressing to with weight as strength improves.

5) Flat bench leg raises* – 3-4 sets of 20 to 30.

*Exercise should be done very slowly to ensure a contraction is maintained throughout the repetition.



THE 2 MILE RUN
Intervals are the best way to improve on your 2 mile run time. Run intervals once a week. do a google for FM 21-20 and you will get more info on interval running.

Answer 8

The army will train your body,.. i am a vet ,... i went in in good physical condition
your biggest challenge will be mental, once you understand why that drill seargent is in your face , he cannot break you down ,..it's all mental,. he has a job to do,. weed out the weak minded,. like i said ,.. and trust me,. comming from NYC they were all on me ,.. they will train your body ,.. you train your mind, but if u insist,. then get up in the morining and jog ,...all the rest is pushups and sit ups,...The Most Important thing is, 'where your head is'. remember he has job to do , and you will too,. to listen ,follow orders and learn,....i m me if you like ,...like i said,.i went through it ,.and made it ,.

Answer 9

Get in touch with the military. They will send you a plan which will include goals and targets to set yourself.

Answer 10

What branch???