Free Workouts from Stew Smith CSCS

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If you REALLY need help on running, it is recommended to walk before you run. Read the Beginning Running Article picking up the mileage to 3 miles track workout as seen on Stewsmith.com articles about running.

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More Workouts With Specific Goals :

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There is also a free SIX week program below titled FREE Navy / USNA Workout.

Do this workout as many times as you have to in order to get above average scores on the PFT.

Above average scores: MEN WOMEN

Pushups 80-90 50-60

Situps 80-90 80-90

1.5 mile run 9:00-9:30 11:00-11:30

Also check out this article on how to ace the PFT:

or go straight to the link to Ace the USNA, USMA, USAFA - CFA - Candidate Fitness Assessment Workout

FREE Navy / USNA Workout

Week # 1

Monday/Thursday

Warmup-repeat 10x' s

Jumping jacks - 10
Pushups - 5-10

Repeat 5-10 times

Upperbody Push / ABS

Wide pushups - 5-10
Reg. Crunches - 20
Reg. Pushups - 5-10
Rev. Crunches - 20
Tricep pushups - 5-10
½ Situps - 20

Running
Repeat 4 times
¼ mile at 2:00 men
¼ mile at 2:30 wo

Tuesday / Friday

repeat 10 times
jumping jacks - 10
squats - 10

Swim - 200 yds

Wed / Saturday

Stretch / drink water

1 gallon a day!

Week # 2

Monday/Thursday

Warmup-repeat 10x' s

Jumping jacks - 10
Pushups - 5-10

Repeat 5-10 times (takes 10-20 minutes)

Upperbody Push / ABS

Wide pushups - 5-10
Reg. Crunches - 20
Reg. Pushups - 5-10
Rev. Crunches - 20
Tricep pushups - 5-10
½ Situps - 20

Running
Repeat 4 times
¼ mile at 1:50 men
¼ mile at 2:20 wo

Tuesday / Friday

repeat 10 times
jumping jacks - 10
squats - 15

Swim - 400 yds

Wed / Saturday

Stretch

Week # 3

Monday/Thursday

Warmup-repeat 10x' s

Jumping jacks - 10
Pushups - 10

Pt with the clock
1:00 - pushups max
1:00 - situps (40-50)
30 seconds - pushups
30 secs - situps 20-25

Running
Repeat 6 times
¼ mile at 1:40 men
¼ mile at 2:10 wo

Tuesday / Friday

repeat 10 times
jumping jacks - 10
squats - 20

Swim 500 yds

Wed / Saturday

Running
Repeat 6 times
¼ mile at 1:40 men
¼ mile at 2:10 wo

Week # 4

Monday/Thursday

Warmup-repeat 15x' s
Jumping jacks - 10
Pushups - 10

Pt with the clock
Repeat 2 times
1:00 - pushups max
1:00 - situps (40-50)
30 seconds - pushups
30 secs - situps 20-25

Running
Repeat 6 times
¼ mile at 1:40 men
¼ mile at 2:10 wo

Tuesday / Friday

repeat 10 times
jumping jacks - 20
squats - 20

Swim 500 yds

Wed / Saturday

Running
Repeat 6 times
¼ mile at 1:40 men
¼ mile at 2:10 wo

Week # 5

Monday/Thursday

Warmup-repeat 15x' s

Jumping jacks - 10
Pushups - 10

Pt with the clock

2:00 - pushups max
2:00 - situps (70-90)1:00 - pushups
1:00 - situps (40-50)

Running
Repeat 8 times
¼ mile at 1:30 men
¼ mile at 2:00 wo

Tuesday / Friday

repeat 10 times
jumping jacks - 20
squats - 20

Swim 600 yds

Wed / Saturday

Running
Repeat 8 times
¼ mile at 1:30 men
¼ mile at 2:00 wo

*Do knee pushups if you need to and walk if you need to catch your breath during runs...

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