7 Army Physical Fitness Workout Exercises

The Army Physical Fitness Test (APFT) is a critical component of a soldier's overall fitness and readiness. To prepare for the test, it's essential to incorporate a well-rounded workout routine that targets the specific exercises evaluated during the assessment. The APFT consists of three main events: push-ups, sit-ups, and a 2-mile run. Here, we'll delve into seven Army physical fitness workout exercises to help you improve your performance and overall fitness.

The importance of physical fitness in the Army cannot be overstated. It's a critical aspect of a soldier's ability to perform their duties effectively and safely. Regular exercise not only enhances physical health but also boosts mental toughness and resilience. By incorporating these exercises into your workout routine, you'll be better equipped to tackle the demands of Army life and perform well on the APFT.

Understanding the APFT

Before we dive into the exercises, it's essential to understand the components of the APFT. The test evaluates a soldier's muscular endurance, cardiovascular endurance, and agility. The three events are:

• Push-ups: This exercise assesses upper body strength and endurance.
• Sit-ups: This exercise evaluates core strength and endurance.
• 2-mile run: This event measures cardiovascular endurance and agility.

Exercise 1: Push-ups

Push-ups are a fundamental exercise for building upper body strength and endurance. To perform a proper push-up:

• Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
• Lower your body until your chest nearly touches the ground.
• Push back up to the starting position.

Aim to perform 3 sets of 10-12 reps.

Exercise 2: Sit-ups

Sit-ups target the core muscles, including the abs and obliques. To perform a proper sit-up:

• Lie on your back with your knees bent and feet flat on the ground.
• Lift your torso up, keeping your lower back pressed into the ground.
• Lower your torso back down to the starting position.

Aim to perform 3 sets of 10-12 reps.

Exercise 3: Running

Running is an essential component of the APFT, and regular running can help improve cardiovascular endurance. To incorporate running into your workout routine:

• Start with short distances (1-2 miles) and gradually increase the distance as you build endurance.
• Aim to run 3-4 times per week, with at least one day of rest in between.

Exercise 4: Incline Dumbbell Press

The incline dumbbell press targets the upper chest muscles, which are essential for push-ups. To perform the exercise:

• Sit on an incline bench with your feet flat on the ground.
• Hold a dumbbell in each hand, with your palms facing forward.
• Press the dumbbells upwards, extending your arms fully.
• Lower the dumbbells back down to the starting position.

Aim to perform 3 sets of 10-12 reps.

Exercise 5: Russian Twists

Russian twists target the obliques, which are essential for core strength and endurance. To perform the exercise:

• Sit on the floor with your knees bent and feet flat on the ground.
• Lean back slightly and lift your feet off the ground.
• Hold a weight or medicine ball in front of your chest.
• Twist your torso to left and right, touching the weight to the ground each time.

Aim to perform 3 sets of 10-12 reps.

Exercise 6: Leg Raises

Leg raises target the lower abs, which are essential for core strength and endurance. To perform the exercise:

• Lie on your back with your arms extended overhead and legs straight.
• Lift your legs off the ground, keeping them straight.
• Raise your legs up towards the ceiling, then lower them back down to the starting position.

Aim to perform 3 sets of 10-12 reps.

Exercise 7: Plank

The plank exercise targets the core muscles, including the abs and obliques. To perform the exercise:

• Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
• Engage your core muscles and hold the position for 30-60 seconds.

Aim to perform 3 sets, resting for 30-60 seconds between sets.

Gallery of Army Physical Fitness Images

Army Physical Fitness Image Gallery

In conclusion, incorporating these seven Army physical fitness workout exercises into your routine can help you improve your performance on the APFT and enhance your overall fitness. Remember to always warm up before starting any exercise routine and to listen to your body and rest when needed. With consistent practice and dedication, you'll be well on your way to achieving peak physical fitness and excelling in your Army career.