When asked why they are not physically active, millions of Americans typically respond, “I’m too busy and just don’t have the time to exercise.” Ironically, some of the busiest people in the world today are the men and women of the United States Armed Forces who concur that physical fitness is a vital component to the overall success and strength of the U.S. military and its members.

In order to accomplish a mission, military personnel may need to respond within 24 hours to a particular situation and must be fit enough to deploy to worldwide locations that vary from extreme heat to bone-chilling cold. To ensure troops are physically prepared, each branch of the military makes physical training a top priority. Highly effective fitness programs that promote readiness and increase combat effectiveness have been developed for military personnel.

The focus of the 8-Week Basic Training Fitness Routine is for you to take control of your time and, like the military, make physical activity a priority in your life.

As you progress from week to week an amazing transformation will take place through your effort and commitment towards making a positive and massive change in yourself. There will be days when you want to give up because you are too sore, too tired, too stressed, so let your commitment and determination drive you towards your target--graduation from the 8–Week Basic Training Fitness Routine. You can achieve amazing physical and mental results while inspiring the people around you. To increase your chance for success I recommend a dedicated workout partner to go through this life changing experience with you.

Eight-week Basic Training Schedule

The following schedule will serve as your guide: 

05:00 a.m. - Wake up

05:30 a.m. - Physical Training

07:00 a.m. - Breakfast

09:00 a.m. – Work/school

09:30 a.m. - Snack

12:-00 p.m. - Lunch

2:30 p.m. - Snack

5 p.m. - Dinner

6 p.m. – 9:40 p.m. - Personal Time

9:45 p.m. - Lights Out!

Exercise Routine

The following is the 8-week exercise routine to help you achieve your goals. The prescribed exercises consist of basic movements and if possible, I suggest using free weights.

“Strength training will greatly assist you in performing weight bearing exercises such as push ups, pull-ups or dips. Not only will strength training help you becoming more powerful, but it will also, through the addition of hard-earned muscle, help your body utilize calories more efficiently,” commented Kathy Watson, a certified personal trainer. “Free weights, in particular, will place a greater emphasis on the targeted muscles allowing for additional benefits over the long term. You simply cannot go wrong by investing time and energy into making yourself stronger and leaner by weight training,”

The basic trainee warm-up consists of 3 sets of 12 push-ups, 3 sets of 15 jumping jacks, 3 sets of 15 crunches and 5 minutes riding the bike or walking on the treadmill.

DAY BODY PART EXERCISE SETS REPS CARDIO Monday Legs/Abs

• Squats
• Lying/Standing Leg Curl
• Lunges

Traditional Crunch 4

• 3-5
• 3-4
• 3-4 6-12

• 4-6
• 8-10

8-12 20 minutes

• Tuesday 30-45 Minutes
• Wednesday Chest /Triceps Dips
• Barbell/Dumbbell Bench Press
• Incline Bench Press
• Standing Tricep Extension 3-4
• 3-4 3-5
• 3-4 8-12
• 6-12

• 6-12
• 8-12 NONE
• Thursday OFF OFF OFF OFF OFF
• Friday Back/Biceps/Abs Chins
• Barbell Bent Over Rows
• Barbell Curl Concentration Dumbbell Curl
• Repeat Monday Ab Routine 3
• 3
• 3 3
• 3-4
• 8-10
• 6-8
• 8-10
• 6-8
• 8-12

• Saturday 30-45 Minutes
• Sunday Shoulders/Calves Seated Military Press
• Standing/Seated Side Lateral Raise
• Bent Over Raises
• Standing Calf Raise
• Seated Calf Raise 4
• 3-4
• 4
• 3
• 4 6-12
• 8-12
• 6-12
• 10-12
• 8-12 Optional 20-30 minutes

*Before you get started with this program, I strongly suggest you get a checkup from your physician.

Wayne Williamson, a certified personal trainer at Gold’s Gym, Arlington, VA, comments, “In my opinion, strict form is essential if you want to make progress and stay injury free. Stick with basic exercises and use a full range of motion for each exercise. Using these fundamental principles will quickly improve your strength and help you during daily activities such as carrying groceries or climbing stairs. The bottom line is train with intensity, record your progress, and listen to your body.”

What to Expect Week to Week

 Week 1: Without a doubt, the most crucial week of the entire program as you get accustomed to this demanding schedule and settling into a consistent exercise program. This is the first step towards getting into the best shape of your life—it’s up to you! Remember to take your time during each exercise and work the muscles through a complete range of motion.

Week 2: The second week is marked by a continued focus on mastering your fitness program. Remember to perform your cardiovascular training such as riding the stationary bike, swimming, jogging, wind sprints and the cross-trainer.

Week 3: Your routine is becoming more natural and requires less thinking. Your confidence is building and you are feeling mentally focused. Aim high and don’t look back!

Week 4: You are at the half way mark. You may notice that you have become a bit stronger and your clothes fit you better. Someone may have asked you, “Are you losing weight?” Pick up the intensity, increase the amount of weight you lift, and maintain your focus. Be all you can be!

 Week 5: You start to feel a bit tired and your focus may be waning, stay strong! “Remember that your body is going to do all that it can to keep you at your current state, so don’t let it hold you back. Keep fighting to get better and stay as focused as possible,” said Watson.

Week 6: The following are words to keep you motivated and inspired as you get closer and closer to your goal:

• Motivation

• Dedication

• Consistency

• Self-Confidence

• Persistence

• Vision

• Personal Courage

• Enthusiasm

• Vigor

• Resilience

Week 7: As you near the end of the challenge, motivation is at an all time high. Remember, physical fitness is a lifestyle, not something to do for 8-weeks and quit. One week to go for mission accomplishment! All of your efforts and suffering have been directed toward next week and some of the benefits will be how great you look and the determination you displayed, especially when dealing with obstacles.

Week 8: Congratulations Sir/Ma’am on taking charge of your life. Your dogged determination and relentless pursuit of excellence paved the way to your success. I salute you for sticking to it and completing this demanding course. Take a few days of leave but don’t stray too far! New goals and challenges await you.

AND FINALLY:

At the end of the 8-weeks you will be totally amazed at the transformation you have gone through. You will have lost pounds and inches but you will have gained confidence, strength, dedication, and the ability to do what it takes to achieve your predetermined goals. Like a member of the elite Special Forces, your body is a lean, mean fighting machine and the envy of all. So walk with pep in your step, head held high and shoulders back  — you have earned the right to be a fitness soldier! Now I charge you, as a shining example of a physically fit person, to accept an important mission — march forward and spread the word on the positive benefits of physical activity and help fight the war on obesity facing our great nation!

Rob Wilkins, originally from Linden, New Jersey, is a member of  the US Air Force. He has been a Special Assistant to the International Federation of Bodybuilders (IFBB) and is a recipient of the IFBB Gold Medal (Oct '00).

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