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Air Force Workout

Air Force calisthenics workout

Just like all military exercise there is a specific objective associated with the Air Force Physical Fitness Test. It is an event which is separated into three events designed to test the person's muscular endurance and cardio fitness in all ages.

The test is the use of simple exercise but is very time specific and if a recruit cannot complete in two hours the recruit will not be accepted. The test sequence is the push-up, sit-up, and 2-mile run (or alternate, aerobic event).

PUSH-UPS (2 minutes): Push-ups measure the endurance of the chest, shoulder, and triceps muscles.

SIT-UPS (2 minutes): This event measures the endurance of the abdominal and hip-flexor muscles.

TWO-MILE RUN: This event tests cardiograms (aerobic) endurance and the endurance of the leg muscles.

However the Air Force workout has been using other calisthenics exercises to improve the coordination, strength as well as fitness. The list below will not all include a description however if you would like to know more details on exactly how to do the exercise just look it up online.

Air Force calisthenics exercises

The list of calisthenics exercises below have some randomly selected explanations of unusual and not well known calisthenics.

Side-Straddle Hop
Position: Assume the position of attention.
Action: (1) Jump slightly into the air while moving the legs more than shoulder-width apart, swinging the arms overhead and clapping the palms together. (2) Jump slightly into the air while swinging the arms sideward and downward and returning to the position of attention. (3) Repeat action 1. (4) Repeat action 2.

Variation: (1) Jump slightly into the air while moving the left leg forward and the right leg backward, swinging the arms overhead and clapping the palms together. (2) Jump slightly into the air while swinging the arms sideward and downward and returning to the position of attention. (3) Repeat the jumping and arm movements of action 1 while moving the right leg forward and the left leg backward. (4) Repeat action 2.

Mule Kick
Position: Stand with the feet shoulder width apart.
Action: Jump up repeatedly while kicking the heels to the buttocks. To do the mule kick to cadence, do one repetition per count. Use a moderate cadence.

Ski Jump
Position: Stand with feet together, the hands placed behind the head with the fingers interlaced.
Action: (1) Keeping the feet together, jump sideways to the left. (2) Keeping the feet together, jump sideways to the right. (3) Repeat action 1. (4) Repeat action 2.

Flutter Kick

Bend and Reach

High Jumper

Squat Bender

Lunger

Knee Bender

The Swimmer
Position: Lie prone with the feet together and with the arms together and extended forward in front of the body. Keep the arms and legs straight at all times during this exercise.
Action: (1) Move the right arm and the left leg up. (2) Return to the start position. (3) Move the left arm and the right leg up. (4) Return to the start position. Continue in an alternating manner. Use a moderate cadence.

Supine Bicycle

The Engine

Cross-Country Skier

Push-Up

Chin-up

Sit-up

Parallel Bar Dip

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To your success,

Mike Thiga

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