FAREDOG’S FABULOUS FITNESS PROGRAM

Schedule of Exercises

I recommend doing this routine an average of 5 days a week. It is a good idea to take the weekend to "rest" as long as you can keep your eating under control. When I administered the program in college, we met three (3) days a week, which was adequate enough for our small group. For optimal results, however, I recommend doing the routine five (5) days a week. The basics of the program are listed below. My most recent update to the program was to expand it to 30 weeks, but I recommend doing the routin for twelve to fifteen weeks, and then changing to something else. The program that I am posting below also has dates attached, which you can change to fit your needs.

FAREDOG’S FABULOUS FITNESS PROGRAM

Schedule of Exercises

So, you do this routine everyday? It's okay to workout everyday unless using resistance? Is there anything else you learned in military?

Farron24 - I'd be interested in know what your routine is....

My exercise routine combines cardiovascular fitness with strength training and ab toning exercises. I created it after I joined the military to help some of my school buddies get back into shape and stay in shape. The program is easy enough that it can be completed alone, although I highly recommend that it be completed with a partner or group.

The program has three divisions: easy, medium, and hard. This allows group members to pick an option that they believe will be most beneficial for them.

The program is 30 weeks longs and it gets progressively harder as it progresses.

The program includes push-ups, sit-ups, and running/jogging. At the beginning of each session, I lead the group in stretching. The pushups and situps are broken up into two sets. We complete the first set right after we stretch. We complete the 2nd step right after the running is completed. The one thing that is different about my program is that during the entire program, the distance in running stays the same for all three divisions. It is the number of pushups and situps that changes for each division.

And now onto PFAs or Personal Fitness Assessments. These are completed every three weeks, usually on a Wednesday. During PFAs, each member is timed for two minutes and tries to complete as many pushups and situps in a two minute period as possible (two minutes for each exercise). Each member is then timed on how long it takes to run 1.5 miles. The purpose of the PFA is so that each member of the group can guage where they are in their own fitness goals, and to determine if the current level of difficulty (or division) is too easy. After each PFA, I give each member the choice of choosing a new level of difficulty, if they are in the easy or medium divisions. If members in the hard division find their current program too easy, then I work out an invidividual workout routine for them.

After each session, including PFAs, I lead the group in stretching.