I've been shaping up for the navy these past few months and I've sort of been winging it, I tried to find a good exercise regiment for me but there's so many that seem to contradict each other.

I would greatly appreciate it, if anyone could direct me to a proper workout routine for my current situation, I'm just looking to get in good shape for boot camp.

This is where I'm at so far:
Age: 19 Weight: steady 150 Height: 6'0" Fat %: Between 11%-15%

My current routine:
100 Pushup Plan (has been working great so far, when at the beginning I couldn't even do a single proper pushup now I'm at 47 in 2 minutes and improving still)

After pushups I'll do as many exercises with my 25lb dumbbell as possible (it's the only weight I own)

Then I focus on my core with planks/sideplanks and situps. (not going well)

That is really about it, I bought a treadmill today and found my stamina is awful and am currently looking for a way to steadily build it up.

For my diet I already cut all soda, fastfood and junkfood out of my diet

Anyone suggestions would help or links to tried, tested and proven routines.

-grn15

You are going to need to run. Starting now will make it easier. Be prepared to do 1.5 miles. Work on the time. Here is a link.

http://www.military.com/milita...y-basic-training-pft

And the Navy.
https://www.nrotc.navy.mil/doc/pre-conditioning.pdf

depending on how much time you have, check out P90X. It's an outstanding whole body workout regimen, that you need very little equipment for. Throw a little running in with it. I found some cheap ones on E Bay. Just my 2 cents.

grn15,

I agree with indaddy, P90X would be a GREAT way for you to get yourself in GREAT shape in a short time. Although I have not been in the military I have done and completed the P90X program and dropped 25 pounds and 8%bf. In my opinion it would be perfect for anyone preparing for their basic training. This program really mixes up the exercises very well and you do ALOT of pushups and chin-ups as well as many other exercises and you don't need a whole bunch of equipment to do this program. I am currently doing the "insanity" program which is very much a cardio program so mixing the two you'd be ripped for basic. If you want more info or if you have any questions let me know.

Good luck,
vinfit90

quote:

P90X

What is this program?

Just some general advice for getting into shape:

Pushups- Sounds like you're doing pretty good and I can't post the link I want to so I won't waste time there.

Pullups- Yes pullups not chinups. Pullups are with your hands facing away from your body. The best thing to do with pullups is just do a set whenever you pass a pullup bar. If you don't have a pullup bar you can get one for about $30 that you can put in any doorway. Even if you can't do that many to start off with the key is sets of reps and not necessarily how many reps you can do all at once

Situps- Planks are good as well as sit ups and if you're faithful in doing them they should produce good enough results for the PT test. I don't know about you but for me planks are hard to hold unless I make myself hold for a certain amount of time. I don't know where you're at but start with 1 or 2 minutes at a time and try at do 2 or 3 sets with 60-90 second breaks in between sets. The advantage of Planks is that they work the deep abs which helps you with runs as well as sit ups.

"Stamina"/Running- The key is just run. Treadmills are nice if you're stuck inside for some reason but in basic you aren't gonna be doing your runs on a treadmill. 20 minutes on a treadmill will not yield the same results as 20 minutes running outside/not on a treadmill. This is because of the different muscle groups that are worked on a treadmill as opposed to just regular running. Just start off easy and slow and build up. Start with 1 mile and when you think you have another go for 2 and then go to 3 and then 4 and so on. Mix up the distances you run though, after running 3 miles for the first time only run 1 or 2 the next day. I know you don't have to be able to run 4 miles for the PT test but if you train above where you have to perform you'll find that 2 miles will be a piece of cake and your run times will go down alot faster than if you just train up to 2 miles and no farther.

Diet- Sounds like what you've done is good. If you exercise enough you don't have to go crazy worry about your diet. If the furnace is burning hot enough anything will burn.

If you have any more specific questions or want me to get more detailed feel free to message me.

Hope you found this helpful.

19980707,

P90X is a 90 day extreme workout program that you do right in your home. I have done this program and got great results. With this program you do lots of pull-ups & push-ups, they use alot of different exercises in this program to keep your body guessing which is why it's so effective. If you want more info you can contact me. MOD EDIT- remove email.
-Take care

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