Army Personal Fitness Program Week 4
Monday
Morning - Walk for 35-45 minutes
Afternoon - Run for 1.5 km.
Tuesday
Morning - Push-ups. 12 Reps. 10 Reps. 8 Reps. 3 times through.
1.45 minutes rest between sets. Sit-ups. 12 Reps. 10 Reps.
8 Reps. 3 times through. 1.45 minutes rest between sets.
Afternoon - Walk for 35-45 minutes
Wednesday
Rest Day
Thursday
Morning - Bike Ride or Walk for 35-45 minutes.
Afternoon - Push-up and Sit-up routine any time of day.
Refer to Tuesday.
Friday
Rest Day
Saturday
Morning - Push-up and Sit-up routine any time of day.
Refer to Tuesday.
Sunday
Conduct Fitness Test
Monday
Morning - Walk for 35-45 minutes
Afternoon - Run for 1.5 km.
Tuesday
Morning - Push-ups. 12 Reps. 10 Reps. 8 Reps. 3 times through.
1.45 minutes rest between sets. Sit-ups. 12 Reps. 10 Reps.
8 Reps. 3 times through. 1.45 minutes rest between sets.
Afternoon - Walk for 35-45 minutes
Wednesday
Rest Day
Thursday
Morning - Bike Ride or Walk for 35-45 minutes.
Afternoon - Push-up and Sit-up routine any time of day.
Refer to Tuesday.
Friday
Rest Day
Saturday
Morning - Push-up and Sit-up routine any time of day.
Refer to Tuesday.
Sunday
Conduct Fitness Test
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