Your physical training program this summer should pick up where your E2C class left off. If you have the 36 week workout plan that you completed during the school year, GREAT! You can continue with that program and add to it by using this plan.

If you do not have the 36 week work out plan, No worries this exercise program will meet you where you are at and give you a good workout that you will be able to do over the summer to either get in shape, or maintain your physical standards.

As always, prior to starting any Physical Fitness Program you should get your family physician to give you the “Green Light” saying that it is safe for you to participate in strenuous physical activity.

This Summer AFJROTC Cadet E2C Wellness Program is a safe and effective way to improve your physical fitness.

SAFETY FIRST.

  • Always Perform the prescribed warm up and cool down before and after the training activity
  • Perform ONLY the prescribed number of sets and repetitions
  • Proper form is more important than the sloppy execution of more repetitions
  • If you miss a day of exercise do NOT try to double up…just pick up on the correct day and move on.
  • Exercise with a partner whenever possible.

Although a little muscle soreness is to be expected when starting a new physical training program, do not aggravate injuries by continuing to exercise when you are feeling pain or discomfort. Injuries are not uncommon during INTENSE physical training. Most injuries can, however be prevented. Safety is always a MAJOR concern.

Many common injuries are caused by overuse, that is exercising too much and too often and with too rapid an increase in the workload. Most overuse injuries can be treated with Rest, Ice, Compression and Elevation (RICE).

Environmental Conditions are an important factor to consider when starting your fitness program.

  • Do not exercise outside in extremely hot, humid weather; try to find an alternate indoor location to reduce the risk of heat injuries.
  • Avoid exercising near heavily traveled streets and highways during peak traffic hours
  • Avoid exposure to pollutants before and during exercise, if possible (including tobacco)
  • In areas of high smog content, train early in the day or later in the evening

Signs and Symptoms of Heat Injuries: If you experience any of the below symptoms of heat cramps, heat exhaustion or heat stroke, immediately stop your physical activity.

  • Heat Cramps: Muscular Twitching, Cramping, Muscular Spasms in Arms, Legs or Abdomen
  • Heat Exhaustion : (Requires Medical Attention) Excessive Thirst, Fatigue, Lack of Coordination, Increased Sweating, Cool/Wet Skin, Dizziness and or Confusion
  • Heat Stroke: Medical Emergency 911 No Sweating, Hot/Dry Skin, Rapid Pulse, Rapid Breathing, Coma, Seizure, Dizziness and or Confusion, Loss of Consciousness

Hydration is key to a healthy work out. Water is the preferred hydration fluid before, during and after physical training activities. Drink 13 to 20 oz of cool water at least 30 minutes before beginning exercise.

After the activity drink to satisfy the thirst…then drink a LITTLE more.

A Standardized Physical Training Session consists of 3 essential elements: Warm Up, Activity and Cool Down.These elements are integrated to produce the desired training effect…so don’t skip them. More importantly every standardized physical training session must have a “specific purpose”. This purpose is going to be individual to each of you… What is your goal? What do you want to get from this program? That said, you need to have

1.) Your Initial Stage; where you are starting from. Make sure that you track your starting point. This stage includes light muscular endurance activities and moderate level cardio respiratory endurance activities that produce minimal muscle soreness and control of injuries. This stage lasts for about 3-4 weeks and your training program should be 15 to 20 minutes of body workout followed by 30 Minutes of Cardio

2.) Improvement Stage; This stage is to provide a gradual increase in the overall exercise stimulus to allow for more significant improvements in your fitness level This stage will last for 3-4 weeks and your training program should be between 20-30 minutes of an increased body workout followed by 30 Minutes of a more intense Cardio program.

3.) The Maintenance Stage; This stage is the Long Term Maintenance of the Cardio and Muscular Strength and Endurance fitness developed during the weeks spent in the Initial and Improvement Stages.

You are now ready to start your workout program for this summer. With any program you have to have a start point so let’s get going.

Your Standardized Physical Training Session Step 1. THEWARM UP: This should always be step 1 before beginning any work out program. You want to make sure that your muscles are ready to work out, and are not tight. A typical warm up should last for about 10- 15 minutes and occur just prior to the activities of your physical training session. I have listed below, a set of warm up exercises to get you going.

1.) Bend and Reach (5 Reps) Slow: The purpose of this warm-up is to develop the ability to squat and reach through the legs. It also serves to prepare the spine and extremities for more vigorous movements., moving the hips and spine through full flexion. The starting position is legs spread apart about shoulder width, with arms extended overhead. Step 1.) squat with the heels flat as you bend forward and allow your straight arms to reach as far as possible between your legs. Step 2.) Return to the starting position. That is 1 Rep. Repeat this movement 4 more times.

2) Rear Lunge(5 Reps) Slow: This exercise promotes balance, opens up the hip and trunk on the side of the lunge and develops leg strength. The starting position is legs spread apart about shoulder with apart, hands on hips. Step 1. Take an exaggerated step backward with the left leg, touching down with the ball of the foot, and bending the left knee slightly. Step 2) Return to the starting position. That is 1 Rep. Repeat his movement 4 more times on the left leg and 5 more times on the right leg.

3) High Jumper(5 Reps) Moderate: This exercise reinforces correct jumping and landing, stimulates balance and coordination and develops explosive strength. The starting position is a slight forward leaning stance, with arms in line with your hips. Step 1) Swing arms forward and jump a few inches.

Step 2) Swing arms backward and jump a few inches. Step 3) Swing arms forward and vigorously over head while jumping forcefully.

4.)The Rower (5 Reps) Slow: This exercise improves the ability to move in and out of the supine position to a seated posture. It coordinates the action of the trunk and extremities while challenging the abdominal muscles. The starting position, lie down and place arms overhead, legs extended, feet together and pointing upward. Tuck chin to chest and lift head 1 to 2 inches off the ground. Arms should be shoulder width apart, palms facing inward with fingers and thumbs joined.

Step 1) Sit up while swinging arms forward and bending at the hip and knees. At the end of this motion the arms will be parallel to ground palms facing inward. Step 2) Return to Starting position, and repeat the exercise 4 more times.

5.) The Squat Bender This exercise develops strength, endurance and flexibility of the lower back and lower extremities. Starting position, legs should be shoulder width apart hands on hips. Step 1) Squat while leaning slightly forward at the waist with the head looking straight ahead and extend your arms in front of you with the arms parallel to the ground, palms facing inward. Do not let your knees go in front of your toes, your upper leg should be parallel with the floor. Step 2) Return to the Starting position Step 3) Bend forward at the waist and reach toward the ground with both arms extended and palms facing inward. Step 4) Return to Starting Position. This is 1 Rep repeat the exercise 4 more times.

6.) The Windmill This exercise develops the ability to safely bend and rotate the trunk. It conditions the muscles of the trunk, legs and shoulders. Starting position. Legs should be shoulder width apart with arms extended lateral and raised to shoulder level, palms facing down. Step 1) Bend the hips and knees while rotating to the left. Reach down and touch the outside of the left foot with the right hand and look toward the rear. The left arm is pulled rearward to maintain a straight line with the right arm. Step 2) Return to the Starting position. Step 3) Repeat Step 1, this time turning to the right. Step 4) Return to the Starting Position. Repeat this exercise 4 more times on each side.

7.) The Forward Lunge This Exercise promotes balance and develops leg strength. Starting position legs should be shoulder width apart and hands on hips. Step 1) Take a step forward with the left leg, allowing the left knee to bend until the thigh is parallel to the ground. Lean slightly forward, keeping the back straight. Step 2) Return to the Starting position. Step 3) Repeat Step 1 using the right leg. Step 4) Return to the Starting position. Repeat this exercise 4 more times for each leg.

8.) The Prone Row This exercise develops strength of the back and shoulders. Starting position will be the prone position with arms overhead, palms down one or two inches off the ground and toes pointed to the rear. Step 1) Raise your head and chest slightly while lifting the arms and pulling them toward your waist. Hands make fists as they move toward the shoulders. Step 2) Return to the Starting position. Continue this exercise 4 more times.

9.) The Bent –Leg Body Twist This exercise strengthens trunk muscles and promotes control of trunk rotation. Starting position lie on your back with your hips and knees bent to 90 degrees, arms should be out toward your sides, palms down with your fingers spread. Legs and feet are together. Step 1) Rotate the legs to the left while keeping the upper back and arms in place. Step 2) Return to the Starting position. Step 3) Repeat Step 1 but this time turn to the right. Continue this exercise 4 more times.

10.) The Push UpThis exercise strengthens the muscles of the chest, shoulders, arms and trunk. Starting position is the front leaning rest position. Majority of your weight will be on your arms, which are extended shoulder width apart , your legs are extended back, and you are on the balls of your feet. Your Back should be straight. Step 1) Bend your elbows, lowering your body until your upper arms are parallel with the ground. Step 2) Return to the starting position. Continue this exercise 4 more times.

STRETCH DRILL Once you have warmed up, you are ready to stretch out those muscles…I have listed below, a set of stretches to get you going.

1.) Overhead Arm PullThis exercise develops flexibility of the arms, shoulders and trunk muscles

Starting position legs should be about shoulder width apart and hands on hips. Step 1) Raise your left arm overhead and place the left hand behind the head. Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right. Hold this position for 20-30 seconds. Step 2) Return to the Starting position. Step 3) Raise your right arm overhead and place your right hand behind the head. Grasp above the right elbow with the left hand and pull to the left, leaning the body to the left. Hold this position for 20-30 seconds. Step 4) Return to the Starting position.

2.) The Rear LungeThis exercise develops flexibility of the hip flexors and trunk muscles. Starting position legs are spread apart about shoulder width apart hands on hips. Step 1) Take an exaggerated step backward with the left leg., touching down with the ball of the foot. Hold this position for 20-30 Seconds.

Step 2) Return to the Starting position. Step 3) Take an exaggerated step backward with the right leg, touching down with the ball of the foot. Hold this position for 20-30 Seconds.

3.) The Extend and FlexThis exercise develops flexibility of the hip flexors, abs, lower back, hamstrings and calves. Starting position is the front leaning rest position. Majority of your weight will be on your arms, which are extended shoulder width apart, your legs are extended back, and you are on the balls of your feet. Step 1) Lower your body so your legs and hips touch the ground; your arms should be kept straight and you should look upward. Hold this position for 20-30 seconds. Step 2) Return to the Starting position. Step 3) Slightly bend your knees and walk your hands back toward your feet. Straighten your legs which will put your back in a forward arch or bend. Try to touch the ground with your heels Keep the feet together and hold this position for 20 – 30 seconds

4.) The Thigh StretchThis exercise develops flexibility of the front of the thigh and the hip flexor muscles. Starting position is you are seated with legs extended in front of you. Your arms are at your sides, palms on the floor. Step 1) Roll onto the right side and place the right forearm on the ground, perpendicular to the chest. The right hand makes a fist on the ground with the thumb side up. Grasp the left ankle with the left hand and pull the left heel toward your buttocks and pull the entire leg rearward. Push the left thigh further to the rear with the bottom of the right foot. Hold for 20 -30 seconds

Step 2) Roll onto the left side and place the left forearm on the ground, perpendicular to the chest. The left hand makes a fist on the ground with the thumb side up. Grasp the right ankle with the right hand and pull the right heel toward your buttocks and pull the entire leg rearward. Push the right thigh further to the rear with the bottom of the left foot. Hold for 20 -30 seconds

5.) The Single Leg Over This exercise develops flexibility of the hips and the lower back muscles

Starting position lay flat on your back with arms extended out toward your side palms down. Step1) turn your body to the right, bend the left knee to 90 degrees over the right leg and grasp the outside of the left knee with the right hand and pull toward the right. Hold this position for 20-30 seconds Step 2) Return to the Starting position. Step 3) turn your body to the left, bend the right knee to 90 degrees over the left leg and grasp the outside of the right knee with the left hand and pull toward the left. Hold this position for 20-30 seconds

You are now ready to start on your workout program. As we said earlier during the initial stage this should last for about 3-4 weeks and your training program should be 15 to 20 minutes of body workout gradually working up to 40-50 minutes, followed by 30 Minutes of Cardio.You can break your Cardio workout down to as little as 10 minute intervals…the idea is to get a total of 30 minutes of elevated heart rate. You will be able to do this work out at your home without any equipment items.

TOTAL BODY WEIGHT WORK OUT FOR DYNAMIC STRENGTH OR MUSCULAR ENDURANCE

You will want to select the exercises that you will be performing from the exercise sheet below…and time yourself for 1 minute. How many repetitions can you do with proper form in one minute.

For the first week, you want to do 2 sets at 50% of your 1 Minute Max. Select (2 Upper, 2 Core, 2 Abs, 2 Legs) and then do your Cardio Workout

Second and Third week you want to go up to 3 sets at 50% of your one minute max.(2 Upper, 2 Core, 2 Abs, 2 Legs) and then do your Cardio Workout

Fourth week you will add 1 or 2 repetitions to each exercise, maintain the 3 sets (2 Upper, 2 Core, 2 Abs, 2 Legs) and then do your Cardio Workout.

Fifth and Sixth week you want to add 2 repetitions to each exercise in your 3 sets. You should increase up to 65% of your one minute max.(2 Upper, 2 Core, 2 Abs, 2 Legs) and then do your Cardio Workout

Seventh and Eighth week you want to maintain your 3 sets. However you should increase up to 75% of your one minute max.(2 Upper, 2 Core, 2 Abs, 2 Legs) and then do your Cardio Workout.