March 7, 2016

14 Week Pre-Boot

This is a 14 week program designed to get you ready for Air Force Boot Camp. Do these exercises 3-5 times a week and follow the schedule and you'll be ready for boot camp. I was never planning on joining the Air Force, but I thought it was a good program to ramp up to more intense exercise.

Air Force Pre-Boot Camp Workout by Stew Smith

Here is the Air Force's recommended workout schedule. It's designed to prepare you for the rigors of basic training and help you to get the most out of it.

We recommend that you work out at least 3-5 times per week, and at least six weeks prior to Basic Military Training.

Note: for your health and safety, it is recommended that you consult with your doctor prior to beginning any physical fitness regimen.

Week 1 Complete the following in one session 3-5 times a week: 5 minute stretch/warm-up 2 minute sit-up/push-up intervals 5 minute walk 1 minute jog 5 minute walk 1 minute jog 3-5 minute walk 2 minute stretch

Week 2 Complete the following in one session 3-5 times a week: 5 minute stretch/warm-up 2 minute sit-up/push-up intervals 5 minute walk 3 minute jog 5 minute walk 3 minute jog 3-5 minute walk 2 minute stretch

Week 3 Complete the following in one session 3-5 times a week: 5 minute stretch/warm-up 2 minute sit-up/push-up intervals 4 minute walk 5 minute jog 4 minute walk 5 minute jog 3-5 minute walk 2 minute stretch

Week 4 Complete the following in one session 3-5 times a week: 5 minute stretch/warm-up 4 minute sit-up/push-up intervals 4 minute walk 5 minute jog 4 minute walk 5 minute jog 3-5 minute walk 2 minute stretch

Week 5 Complete the following in one session 3-5 times a week: 5 minute stretch/warm-up 4 minute sit-up/push-up intervals 4 minute walk 6 minute jog 4 minute walk 6 minute jog 3-5 minute walk 2 minute stretch

Week 6 Complete the following in one session 3-5 times a week: 5 minute stretch/warm-up 4 minute sit-up/push-up intervals 4 minute walk 7 minute jog 4 minute walk 7 minute jog 3-5 minute walk 2 minute stretch

Week 7 Complete the following in one session 3-5 times a week: 5 minute stretch/warm-up 6 minute sit-up/push-up intervals 4 minute walk 8 minute jog 4 minute walk 8 minute jog 3-5 minute walk 2 minute stretch

Week 8 Complete the following in one session 3-5 times a week: 5 minute stretch/warm-up 6 minute sit-up/push-up intervals 4 minute walk 9 minute jog 4 minute walk 9 minute jog 3-5 minute walk 2 minute stretch

Week 9 Complete the following in one session 3-5 times a week: 5 minute stretch/warm-up 4 minute sit-up/push-up intervals 4 minute walk 13 minute run 3-5 minute walk 2 minute stretch

Week 10 Complete the following in one session 3-5 times a week: 5 minute stretch/warm-up 4 minute sit-up/push-up intervals 4 minute walk 15 minute run 3-5 minute walk 2 minute stretch

Week 11 Complete the following in one session 3-5 times a week: 5 minute stretch/warm-up 2 minute sit-up/push-up intervals 4 minute walk 17 minute run 3-5 minute walk 2 minute stretch

Week 12 Complete the following in one session 3-5 times a week: 5 minute stretch/warm-up 2 minute sit-up/push-up intervals 1 minute walk 17 minute run 3-5 minute walk 2 minute stretch

Week 13 Complete the following in one session 3-5 times a week: 5 minute stretch/warm-up 2 minute sit-up/push-up intervals 2 minute walk 2 minute jog 17 minute run 3-5 minute walk 2 minute stretch

Week 14 Complete the following in one session 3-5 times a week: 5 minute stretch/warm-up 2 minute sit-up/push-up intervals 3 minute jog 17 minute run 3-5 minute walk 2 minute stretch