Workout of the Week: Red Phase Readiness 1

Workout of the Week 11.27.16

This week’s Workout of the Week is the first in a series of workouts I put together for my daughter, Paris, to prepare her for US Army Basic Training. When we started training, she couldn’t do a single standard push-up. By the time she shipped out to Basic this past week, she was busting out push-ups like a seasoned vet. She put in a lot of work consistently, and it paid off!

Red Phase refers to the first few weeks of Basic Training, which are notoriously tough mentally and physically. PT (daily physical training) is structured much like this, alternating calisthenics with running.

These workouts are relatively brief but demanding–you won’t believe how long a minute can feel! But if you work hard and stick with them, I promise you’ll get results.

Red Phase Readiness Week 1

Directions: Alternate Workout A and Workout B for a total of 6 workouts this week. Take 1 day to rest.

Workout A: Repeat this sequence 5 times, with 2 minutes of rest between sets. Total: 30 minutes

  • 1 minute of push-ups*
  • 1 minute of air squats or jump squats
  • 1 minute of sit-ups**
  • 1 minute of forward-leaning rest (aka high plank position)

Workout B: 2-mile run, run/walk, or walk

Notes

*Push-ups: Do as many standard push-ups as you can; do not drop to your knees. If you feel fatigued, pull up into a downward-facing dog or high plank position to rest. If you cannot do standard push-ups, place your hands on a step or bench and do incline push-ups. The greater the incline, the easier the push-up.
**Sit-ups: Sit-ups are performed with knees flexed, feet flat on the floor, and hands behind your head, elbows out to the sides. Anchor your feet if possible. Do NOT allow your hands to put pressure on your head; your chin should not come toward your chest. You may replace full sit-ups with crunches.

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