GET FIT FOR THE ARMY

The Army needs its soldiers and officers to be fighting fit. Follow this exercise programme to prepare for initial training

STRETCHES
BEFORE YOU START
Test your physical ability before you start your A R N INwGays
Wshould al ur
training programme so you will be able to see You o
wi th y re
h e c k
how much you have improved after several c r b e fo
doc to ng any
weeks. After completing a warm-up, carry star ti xercise CHEST MID-BACK QUADS
ee
out the following tests with a two-minute i n t e n s r a mm e Stand with your arms Hold your arms above Stand with feet together and shift
p r og
break between each exercise: behind your body, one your head, holding your your weight onto your right leg
hand over the other left hand with your right Bend your left leg, bringing your
Do as many press-ups as you can in one Keeping your chest out and Gently lean to your left, left foot up to your backside
minute. This is your press-ups maximum arms straight, lift your pulling your right arm Grab hold of your left ankle,
palms up until you feel across and down until keep your hips facing forwards
Then do as many sit-ups as you can in one the stretch in your chest you feel the stretch in and gently pull your ankle into
minute. This is your sit-ups maximum Hold for 10-20 seconds the muscle along the your body
Time yourself running 1.5 miles. This is six sides of your back Hold for 10-20 seconds,
times around an athletics track, or you can ask Roll slightly towards the then switch sides
floor to improve the stretch
a family member to measure the route in a car.
Hold for 10-20 seconds,
Dont worry if it is not exact, as long as you then switch sides
use the same route when re-testing later
UPPER BACK
Write these results down, because you will need to
Stand with your arms
repeat this assessment at the end of each training straight out in front of you,
period for comparison. You will also use half of your one hand over the other
maximum press-up and sit-up scores to give you Push your arms out until
the number of repetitions for some sessions in your you feel the stretch in
training programme (see table at foot of poster). your upper back, without
bending at the waist
Hold for 10-20 seconds,
then switch sides
MAXIMUM HEART RATE TABLE
LOWER BACK TRICEPS CALVES HAMSTRINGS
As you get fitter you will be able to exercise faster with your heart
Stand in a squat position Take your right elbow in your Stand with your left leg Put your left leg out in front
rate staying the same, so you can use your heart rate to ensure
with feet slightly wider left hand then guide your forwards, bent at the knee, of you and bend at the hips,
you are training at the correct intensity. Your warm-ups should
than shoulder-width apart right arm down above your and your right leg straight bending your right knee
be in the LIGHT EFFORT training zone, and hard interval sessions
Slowly rotate your head to the centre of the back out behind you with your Rest your hands on your
should push you into the MAXIMUM EFFORT zone. Your heart
shoulders to the left Reach down with your foot flat on the floor right thigh and slowly lean
rate changes as you get older so you will need to find your own
maximum heart rate. To do this, deduct your age from 220 to give until you feel the stretch fingers to stretch out the Lean forwards slightly forwards until you feel
you a maximum rate for exercising at 100%. Once you have a in your lower back on back of your upper arms until you feel the stretch the stretch in the back
number, find the corresponding figure on the left-hand axis (below) the right-hand side Hold for 10-20 seconds, in your left calf of your left thigh
and look along the graph for your heart rate training zones. Wear Hold for 10-20 seconds, then switch sides Hold for 10-20 seconds, Hold for 10-20
a heart rate monitor to refer to when training to keep tabs on how then switch sides then switch sides seconds, then
hard youre working. Repeat the stretch but with switch sides
your left knee bent very
205 205 slightly so that you feel
WARM-UP the stretch in a different
part of the calf
HEART RATE BEATS PER MINUTE (BPM)

190 190 Do the following routine before each session. If you are
in a swimming pool, swim slowly at first and stretch at
90-100 the shallow end of the pool.
% MAX
IMUM E 175
175 FFORT Walk/jog for 2-3 minutes
80-89% Controlled rotation of shoulders and hips for two minutes
HEAVY
160 EFFOR 160 Increased-pace jogging or skipping for 2-3 minutes
T
Light stretching for 4-5 seconds on each stretch
145 70-79% 145
MODER
ATE EF
FORT

EXERCISES
130 130
60-69%
LIGHT
EFFOR
UPPER BODY CORE LOWER BODY
T
115 115
A strong upper body is vital for These powerful muscles carry you
100
general fitness and the ability to around and are the foundation of
100
15 20 25 30 35 40
take on any physical challenge any strong and physically fit body
AGE
CHIN-UP SQUAT
EFFORT Hold bar with your palms facing you P  lace feet just wider than shoulder-
You should be able to talk comfortably (60-69% effort) when jogging, Brace your abdomen, pull up with your arms width apart, toes pointing slightly out
talk in short sentences (70-79% effort) at a steady effort, and when Keep your legs together and straight B  end your knees and lower
running hard your breathing should be heavy and it should be very yourself down
Pull your chest up to the bar to clear chin
difficult to talk (80-100% effort). K  eep knees above toes and push
Lower down until your arms are straight
your hips back
The cores vital muscles stabilise
Do not arch or round your lower
TRICEPS DIP and transmit strength between
ARMY FITNESS REQUIREMENTS Start with arms straight and thighs level your upper and lower body
back; stop when your thighs are
parallel with the floor
Keep your back to the block as you lower
SOLDIER Keep your elbows pointing back ASSISTED SIT-UP LUNGE
When you attend an Assessment Centre (AC), you will be expected Hold your arms across your chest
Stop before your upper arms are parallel Place feet shoulder-width apart
to complete the following:
with the floor, then press back up again Keep your shoulders, back and neck straight D raw back shoulders and
before repeating the exercise Brace your abdomen and sit all the way up brace abdomen
1
 .5-mile run within a set time limit (different regiments
Lower yourself under control S tep forward, bending your
and corps have their own requirements, ranging from
PRESS-UP front leg and back knee
9 minutes 40 seconds to 14 minutes 30 seconds) Do not allow your shoulders to touch the floor
Drive back upright with front leg
T
 wo exercises assessing your strength, including the Keep your feet together and elbows in
upper body and lower back Your body should form a straight line
DORSAL RAISE
Brace the muscles in your abdomen Lie on your front with hands by your temples
Bend your elbows to lower your body and inhale
OFFICER Use your lower back muscles to lift your
You will have to complete a multi-stage fitness test (beep Press back up, exhaling as you go shoulders and chest off the floor COOL-DOWN
test) at the Army Officer Selection Board (AOSB) Briefing, Lift slowly; do not bounce off the floor Finish all sessions with
and again at the AOSB Main Board: the following:
Reduced-pace jogging
or walking for 2-3 minutes
MALES FEMALES
Hold stretches for 10-20
Beep test level 10.2 Beep test level 8.1 seconds (see stretch
50 sit-ups in two minutes 50 sit-ups in two minutes routine above)
44 press-ups in two minutes 21 press-ups in two minutes

YOUR WEEK-BY-WEEK STEPS TO FITNESS

You should have a rest day every other day to give your body time to recover. Start with the four-week Level 1 programme. After testing yourself to check
on your progress, move on to Level 2 and then to Level 3. Once you have completed Level 3, continue doing it until you start your initial Army training.
The most intense sessions Sessions requiring medium effort General health-boosting sessions

WEEK 1 WEEK 2 WEEK 3 WEEK 4

DAY 1 DAY 3 DAY 5 DAY 7 DAY 1 DAY 3 DAY 5 DAY 7 DAY 1 DAY 3 DAY 5 DAY 7 DAY 1 DAY 3 DAY 5 DAY 7
S
 teady run 1 0-15 mins 10 mins B
 risk walk S
 teady run 1 0-15 mins 1 0 mins B
 risk walk S teady run 20 mins 1 0-15 mins 10 mins warm-up B
 risk walk S
 teady run 1 0-15 mins 10 mins warm-up FITNESS
20 mins warm-up warm-up 30-40 mins, 20 mins warm-up warm-up 30-40 mins, (60-70% effort) warm-up C
 ircuit training: 30-40 mins, 20 mins warm-up B
 risk walk/run ASSESSMENT
3 x max R
 un hard for 1 C
 ircuit training: or swimming 3 x max R
 un hard for 1 C
 ircuit training: or swimming 3 x max R
 un hard for 1 3 x 12 of each or swimming (60-70% effort) R
 un hard for 1 30-40 mins, or 1 min max
15-20 mins 20-25 mins 20-25 mins
LEVEL 1

LEVEL 1

LEVEL 1

LEVEL 1

press-ups min, recover for 2 x 12 of each press-ups min, recover for 2 x 12 of each press-ups min, recover for exercise 3 x max min, recover for swimming press-ups
3 x 8 squats 1 min; continue exercise 3 x 10 lunges 1 min; continue exercise 3 x 12 squats 1 min; continue 1 0 mins press-ups 1 min; continue 30-40 mins
1 min max sit-ups
for 10 mins 1 0 mins for 10 mins 1 0 mins 3 x max sit-ups for 12 mins cool-down 3 x 14 lunges for 12 mins 1 0 mins
3 x max 3 x max 1.5-mile run
(75-80% effort) cool-down (75-80% effort) cool-down 3 x 12 dorsal (75-80% effort) (75-80% effort) cool-down
sit-ups sit-ups 3 x max sit-ups
R 1 0 mins R R R 1 0 mins R R raises R 1 0 mins R R R 1 0 mins R R
3 x 8 dorsal raises 3 x 10 dorsal raises 3 x 14 dorsal raises
cool-down cool-down cool-down cool-down
E E E E E E E E E E E E

S
 teady run S 1 0-15 mins S 1 0 mins S B
 risk walk/jog S
 teady run S 1 0-15 mins S 10 mins S B
 risk walk/jog S  teady run S 1 0-15 mins S 10 mins warm-up S B
 risk walk/jog S
 teady run S 1 0-15 mins S 10 mins warm-up S FITNESS
25-30 mins warm-up warm-up 30-40 mins, 25-30 mins warm-up warm-up 30-40 mins, 25-30 mins warm-up C
 ircuit training: 30-40 mins, 25-30 mins warm-up B
 risk walk/run ASSESSMENT
R
 un hard for 1 C
 ircuit training: or swimming R
 un hard for 1 C
 ircuit training: or swimming (60-70% effort) R
 un hard for 1 3 x 20 of each or swimming (60-70% effort) R
 un hard for 1 30-40 mins, or
4 x max T T T 4 x max T T T T T T T T T 1 min max
LEVEL 2

LEVEL 2

LEVEL 2

LEVEL 2

min, recover for 3 x 15 of each 20-25 mins min, recover for 3 x 15 of each 25-30 mins 4 x max min, recover for exercise 25-30 mins 4 x max min, recover for swimming
press-ups press-ups press-ups
1 min; continue exercise 1 min; continue exercise chin-ups 1 min; continue press-ups 1 min; continue 30-40 mins
4 x 12 squats 4 x 14 lunges 1 0 mins 1 min max sit-ups
for 14 mins 1 0 mins for 14 mins 1 0 mins 4 x 16 squats for 16 mins cool-down 4 x 18 lunges for 16 mins 1 0 mins
4 x max (75-80% effort) 4 x max (75-80% effort) 4 x max sit-ups (75-80% effort) (75-80% effort) 1.5-mile run
cool-down cool-down 4 x max sit-ups cool-down
sit-ups D D D sit-ups D D D D D D D D D
1 0 mins 1 0 mins 4 x 16 dorsal raises 1 0 mins 1 0 mins
4 x 12 dorsal raises cool-down 4 x 14 dorsal raises cool-down cool-down 4 x 18 dorsal raises cool-down
A A A A A A A A A 4 x 12 triceps dips A A A

S
 teady run Y 1 0-15 mins Y 1 0 mins Y B
 risk walk/run S
 teady run Y 1 0-15 mins Y 1 0 mins Y B
 risk walk/run S  teady run Y 1 0-15 mins Y 10 mins warm-up Y B
 risk walk/run S  teady run Y 1 0-15 mins Y 10 mins warm-up Y FITNESS
30-40 mins warm-up warm-up 30-40 mins, 30-40 mins warm-up warm-up 30-40 mins, 30-40 mins warm-up C
 ircuit training: 30-40 mins, 30-40 mins warm-up B
 risk walk/run ASSESSMENT
2 x 45 secs max A
 lternate running C
 ircuit training: or swimming 2 x 45 secs max A
 lternate running C
 ircuit training: or swimming (60-70% effort) A
 lternate running 4 x 15-20 of each or swimming (60-70% effort) A
 lternate running 30-40 mins, or 1 min max
LEVEL 3

LEVEL 3

LEVEL 3

LEVEL 3

press-ups hard then 4 x 15-20 of each 25-35 mins press-ups hard then 4 x 15-20 of each 30-35 mins 2 x 1 min max hard then exercise 30-40 mins 2 x 1 min max hard then swimming press-ups
recovering for exercise recovering for exercise press-ups recovering for press-ups recovering for 30-40 mins
4 x 15 squats 4 x 15 lunges 1 0 mins 1 min max sit-ups
intervals of 1 0 mins intervals of 1 0 mins 4 x 20 squats intervals of 1, 2, 3, cool-down 4 x 20 lunges intervals of 1, 2, 3, 1 0 mins
2 x 45 secs max 1, 2 and 3 mins 2 x 45 secs max 1, 2 and 3 mins 2 and 1 min 1.5-mile run
cool-down cool-down 2 x 1 min max 2 and 1 min 2 x 1 min max cool-down
sit-ups (75-80% effort) sit-ups (75-80% effort) (75-80% effort)
sit-ups (75-80% effort) sit-ups
4 x 15 dorsal raises 1 0 mins 4 x 15 dorsal raises 1 0 mins 4 x 20 dorsal raises 4 x 20 dorsal raises 1 0 mins
1 0 mins
cool-down cool-down 4 x 12 triceps dips cool-down 4 x max chin-ups cool-down

RG/LEA/359 March 2013

Produced for the Ministry of Defence by Army Recruiting Group
Crown Copyright March 2013