ultimate basic guide workout

6/17/10 @home 8:30pm

APFT prep exercises

3 sets of pushups:
A: 1 min AMRAP normal pushups;
B: kneeling diamond push-ups, until failure (3s down, 3s up);
rest: 2 mins;

A1 40
B1 8
A2 25
B2 7
A3 22
B3 5

2 sets of situps:
A1,A2: 1 min AMRAP normal sit-ups;
B1: abdominal crunches until failure;
B2: upper-half crunches until failure;
rest: 2 mins;

A1 27
B1 60
A2 22
B2 13

1 min on, then 1 min rest for each:
flutter kicks
plank
ski jumpers
leg spreaders
toe touches
donkey kicks
mountain climbers