Increase your PT Score

As with any new fitness program, you will need to assess your physical capabilities before starting. Your first day at Boot Camp will consist of an introductory PT test to evaluate your position and give you a general idea of what needs improvement. You will be able to create a list of goals to reach, both long-term and short-term, based upon your results, and you will be able to track your progress. For overall improvement, follow the guidelines below to boosting your score. The program should be done every other day to allow for muscle recovery.

Regular Push-ups

• Do three sets of regular push-ups. Between each set, allow a one-minute resting period. If you are unable to finish the sets while doing the push-ups in standard form, go to your knees and continue until done. The objective is to do as many pushups as you possibly can until muscle fatigue occurs.
• After completing 3 workouts (or one week), begin adding 3 pushups to each set. Continue doing this for every 3 workouts.

Regular Sit-Ups

• Do three sets of regular sit-ups with a one-minute resting period between each set. If you are unable to complete the sets in standard form, position your legs so they are almost parallel to the ground. Again, do as many as you can.
• After completing 3 workouts, add 3 sit-ups to each set per every 3 workouts.

Diamond Push-ups

• Put your hands together in a diamond shape (thumbs inward and pointing down, all other fingers inward and pointing up in a triangle shape). Perform push-ups in this position, going to knees if needed. Add one diamond every 3 workouts.

Wide-Arm Push-ups

• Position hands as far away as possible and perform the pushups. Go to knees if necessary. Add one wide-arm pushup every 3 workouts.

Crunches

• There are many different types of crunches to be performed. Starting position is laying flat on your back with arms across the chest and hands on opposite shoulders.
• Legs bent at 90 degrees with knees together
• Legs bent at 90 degrees with knees apart
• Legs bent at 90 degrees, feet out from that angle in the air, knees together
• Legs bent at 90 degrees, feet out from that angle in the air, knees apart
• One leg bent at 90 degrees with the foot on the ground, the other leg straight and six and one-half inches off of the ground
• Same as above but reverse leg positions
• One leg bent at 90 degrees with the foot in the air, the other leg straight and six and one-half inches off of the ground
• Same as above but reverse leg positions

Turn and Bounce

• Hold arms parallel to the ground with the palms facing up. Make sure to perform this exercise slowly and without exaggeration, as that can cause harmful results. Pivot slowly at the wait to the right for four counts, then to the left for four counts. After every three workouts, add 2 turn and bounces.

Flutter Kicks

• While laying flat on your back, place your hands under your buttocks and lift your feet 6-8 inches off of the ground. Keep legs slightly bent to reduce back strain, and begin lifting legs in sequence from about 6-18 inches. One repetition is 4 counts. After every three workouts add two flutter kicks.

Leg Spreaders

• Lay flat on your back and place your hands under your buttocks while lifting your legs 6-8 inches off of the ground. Spread legs 18-30 inches and bring them back together, while keeping legs slightly bent. One repetition is 4 counts. After every three workouts add two leg spreaders.

Running

• Use the chart by using your two-mile time from your PT test, or by your half-mile times four.
• Sprint Day: Enter the sprint portion at your run time now. Do four sprints of each of the distances. Attempt to beat the times listed. Rest one minute before running the longer sprint. Rest two minutes between the longer and shorter sprints.
• Fast Run Day: Begin with the lower distance for your speed. When that time is beat, move to a longer distance along the same row. After you've passed the time for the longest distance in that row, move to the left one row while maintaining the same distance. Move your sprint goals to the same row as well.
• Long and Slow Run: Run at least 20 minutes for time- not distance. This will get you a good cardiovascular workout.