2011 Fitness Goals
Goal
Description
 Goal
 Start
 Jan
 Feb
 Mar
 Apr
 May
 Jun
Jul
Aug
 Sep
Oct
 Nov
 Dec
1
 To score 195 points on the three part Army Fitness Test with no individual score below 60.
 195
 82
 96
 99









2
 To run 3 miles in 33 minutes.
 33:00
 60:00
 50:00
 48:39









3
 To complete the Core Strength and Fitness Test. It is a 3 minute test.
 3:00
 0:30
 0:30
 0:45









4
 To do 7 chin ups.
 7
 0
 0
 0









5
 To weigh 175 pounds or less.
 175
 239.8
 232.2
 232.4









6
 To do jumping jacks for 3 minutes.
 3:00
 0:40
 0:45
 1:05









7
 To do 40 push ups.
 40
 5
 12
 14









8
 To do 50 sit ups.
 50
 7
 13
 14









9
 To run 1 mile in 8 minutes and 30 seconds.
 8:30
 20:00
 15:23










10
 To do 7 pull ups.
 7
 0
 0
 0









11
 To run 2 miles in 19 minutes and 15 seconds
 19:15
 40:00
 30:46










12
 To log 1000 treadmill miles in 2011 at various rates
 1000
 0
 152.25
 5.75










2011 Workout Plan
Phase 1
 Get back into some sort of shape by using Tony Horton's Fat Burner Express program until it is easy. Log at least 3 miles per day on the treadmill while filling out my graduated chart. I cannot move onto the next phase unless I weigh 227.5 pounds or less. I also need to be able to do jumping jacks for 90 seconds easily. I must be able to do 15 push ups. I must have filled the first graduated mileage chart.
I must be able to run a mile in 13 minutes. Run 3 miles in 45 minutes.

Phase 2
 Complete Tony Horton's Power 90 program for 90 days or until it becomes easy. Log at least 3 miles per day on the treadmill while filling out my graduated chart. I cannot move onto the next phase unless I weigh 210 pounds or less. I cannot leave this phase unless I can: do jumping jacks for 2 minutes, do 25 push ups, do 30 sit ups, score 180 on the Army Fitness Test, and reach 90 seconds on the Core Strength and Fitness Test. I must have filled the second graduated mileage chart. I must be able to run a mile in 11:00. Run 3 miles in 37 minutes. I must be able to do 3 pull ups.
Phase 3
 Complete Tony Horton's P90X program - the classic version. Log 3 miles per day while filling out my graduated chart. I cannot leave this phase unless I weigh 190 pounds or less. I must have filled my 3rd graduated mileage chart. I must score at least 190 on the Army Fitness Test. I must be able to to 120 seconds on the Core Strength and Fitness Test. Run 3 miles in 33 minutes. Run 5 miles

Army Fitness Test Calculator

Push Ups

 Excellent
 Good
 Above Average
 Average
 Below Average
 Poor
 Very Poor
17-19 year old male
  > 56
  47-56
 35-46
 19-34
 11-18
 4-10
 < 4
40-49 year old male
 > 34
 28-34
 21-28
 11-20
 6-10
 1-5
 0
50-59 year old male
 > 31
 25-31
 18-24
 9-17
 5-8
 1-4
 0

Bicep Curls (12 lb bar + ... )(10 repetitions)
Jan
 Feb
 Mar
 Apr
 May
 Jun
 Jul
 Aug
 Sep
 Oct
 Nov
 Dec
30











Max Squats
Jan
 Feb
 Mar
 Apr
 May
 Jun
 Jul
 Aug
 Sep
 Oct
 Nov
 Dec
30












Core Strength and Fitness Test
Activity
 Duration
 Did it?
Plank
 60 seconds
 0:30
Lift Right Arm
 15 seconds
 Not yet
Lift Left Arm
 15 seconds
 Not yet
Lift Right Leg
 15 seconds
 Not yet
Lift Left Leg
 15 seconds
 Not yet
Lift Right Arm & Left Leg
 15 seconds
 Not yet
Lift Left Arm  & Right Leg
 15 seconds
 Not yet
Plank
 30 seconds
 Not yet


A 55 year male who can score 65 points in the Marine Fitness test would earn a 3rd class classification. This would do it:

3 pull ups or chin cups
40 crunches
33:00 three mile run

If he can score 100 points, he would earn a 2nd class classification.

*******

The Air Force Fitness test has four components:

Waist measurement (30%)
1.5 mile run (50%)
Push ups (10%)
Sit ups (10%)

Sculpt I/II
 DB Wgt
 Reps
Warm Up

Push Ups
15
Heavy Pants
 12
 15
Military Press
 10
 15
Bicep Curls
 12
 15
Tricep Raise
 5
 15
Lunges
12
Fly Push Ups
8
Back Flys
 12
 15
Swimmer's Press
 8
 15
Open Arm Curls
 12
 15
Two Arm Kick Backs
 8
 15
7-7-7 Push Ups

Lawnmower
 12
 15
Shoulder Flys
 5
 15
Bicep 21s
 12
 7-7-7
Dips
6
Three Part Squats
8-8-8