Air Force Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Air Force Workout Plan

Air Force Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Air Force Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Air Force 20 Minute Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
1 sets, 1 reps
1 1 -- --:--
Quads / Beginner
1 sets, 1 reps
1 1 -- --:--
Lats / Intermediate
1 sets, 1 reps
1 1 --:--
--
--
00:03:00
-- -- 00:03:00 --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
1 sets, 1 reps
1 1 --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
00:03:00
-- -- 00:03:00 --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
1 sets, 2 reps
1 2 --:--
--
--
1 sets, 2 reps
1 2 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

For this workout instead of doing a set number of repetitions you are going to go for a time limit. The reps/distance category tells you how many minutes you are going to do the exercise for. Body Weight Lunges are 1 minute per leg.

Almost all military workouts that you find will focus on body weight exercises or exercises that require a lot of repetitions and short periods of rest in between each exercise. This is great for not only improving strength but also improving cardio and toning your body. It is harder then going to the gym and lifting with 2-3 minute breaks in between each set but it will be worth it when you see the results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Air Force Workout Plan is inspired by actual Air Force training to enable you to gain incredible strength and superior conditioning. The design of the program is atypical of the standard gym workout and will test your body in various ways. The results of this type of training, though, will p... more

The Air Force Workout Plan is inspired by actual Air Force training to enable you to gain incredible strength and superior conditioning. The design of the program is atypical of the standard gym workout and will test your body in various ways.

The results of this type of training, though, will prove monumental in your fitness goals.

The Basics of the Air Force Workout Routine

The three separate workouts that make up the Air Force exercise program are designed to be 20 minute workouts. These workouts will enable you to meet Air Force fitness requirements and give you a head start on the conditioning you will undergo, should you enlist.

The Air Force exercises included the program focus heavily on bodyweight moves that will help you gain total body strength.

Timing and Rest

The Air Force workout focuses on pushing you to go with little or no rest for the duration of your training time. All three workouts will be performed in a circuit, moving from one exercise to another. This will demand cardiovascular endurance in addition to strength. Additionally, this type of intense Air Force exercise will help keep you lean and agile.

The first workout of the week requires strict adherence to the clock. For these exercises, you will be performing the maximum number of repetitions you can within a 1-3 minute window, immediately followed by switching to the next move with no rest. If this type of training is completely new to you, you may find yourself needing to catch your breath for a few seconds as you transition. While this will not totally negate the benefit of the workout, you should work towards completing the workout without these mini breaks.

The two remaining workouts that complete the Air Force workout routine are still performed in a circuit, but will have a specific number of sets and reps. As you progress through each week, expect to see increases in either sets or reps. Your goal should be to handle these increases in the same amount of time as week one.

Training with Purpose

Whether you are preparing for new enlistment, Air Force officer training, or want a fitness program to help prepare you for the Air Force CCT workout, this plan can help get you there. Mental fortitude is going to help you prepare as much as physical fitness. Those that find the heart and guts to push themselves beyond perceived limits often find a future among the elite in the armed forces. Always keep your goals in the forefront of your mind and use this program to see the results you desire.

Air Force training serves the purpose of preparing a soldier for the situations they must face. This is the ultimate plan for gaining a functionally strong and conditioned body that is ready for any circumstance. If you are a soldier, plan on becoming one, or you just want to train like one, get started today with the Air Force Workout Plan.

Air Force Shoulders Workout

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Exercise Sets Distance Time Reps Weight Rest
Shoulders / Beginner
2 sets, 10 reps
2 10 -- --:--
Shoulders / Intermediate
2 sets, 10 reps
2 10 -- --:--
Shoulders / Intermediate
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps, 02:00 rest
2 10 -- 02:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

This air force workout focuses solely on the shoulder muscles. Doing the same exercise from three different angles will really help to strengthen your muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Air Force Workout Plan is inspired by actual Air Force training to enable you to gain incredible strength and superior conditioning. The design of the program is atypical of the standard gym workout and will test your body in various ways. The results of this type of training, though, will p... more

The Air Force Workout Plan is inspired by actual Air Force training to enable you to gain incredible strength and superior conditioning. The design of the program is atypical of the standard gym workout and will test your body in various ways.

The results of this type of training, though, will prove monumental in your fitness goals.

The Basics of the Air Force Workout Routine

The three separate workouts that make up the Air Force exercise program are designed to be 20 minute workouts. These workouts will enable you to meet Air Force fitness requirements and give you a head start on the conditioning you will undergo, should you enlist.

The Air Force exercises included the program focus heavily on bodyweight moves that will help you gain total body strength.

Timing and Rest

The Air Force workout focuses on pushing you to go with little or no rest for the duration of your training time. All three workouts will be performed in a circuit, moving from one exercise to another. This will demand cardiovascular endurance in addition to strength. Additionally, this type of intense Air Force exercise will help keep you lean and agile.

The first workout of the week requires strict adherence to the clock. For these exercises, you will be performing the maximum number of repetitions you can within a 1-3 minute window, immediately followed by switching to the next move with no rest. If this type of training is completely new to you, you may find yourself needing to catch your breath for a few seconds as you transition. While this will not totally negate the benefit of the workout, you should work towards completing the workout without these mini breaks.

The two remaining workouts that complete the Air Force workout routine are still performed in a circuit, but will have a specific number of sets and reps. As you progress through each week, expect to see increases in either sets or reps. Your goal should be to handle these increases in the same amount of time as week one.

Training with Purpose

Whether you are preparing for new enlistment, Air Force officer training, or want a fitness program to help prepare you for the Air Force CCT workout, this plan can help get you there. Mental fortitude is going to help you prepare as much as physical fitness. Those that find the heart and guts to push themselves beyond perceived limits often find a future among the elite in the armed forces. Always keep your goals in the forefront of your mind and use this program to see the results you desire.

Air Force training serves the purpose of preparing a soldier for the situations they must face. This is the ultimate plan for gaining a functionally strong and conditioned body that is ready for any circumstance. If you are a soldier, plan on becoming one, or you just want to train like one, get started today with the Air Force Workout Plan.

Air Force Push-Up & Sit-Up Workout

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Workout Plan Logging
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
5 sets, 10 reps
5 10 --:--
Abs / Beginner
5 sets, 10 reps
5 10 --:--
Chest / Intermediate
5 sets, 10 reps
5 10 --:--
--
--
5 sets, 10 reps
5 10 --:--
--
--
5 sets, 10 reps
5 10 --:--
--
--
5 sets, 10 reps
5 10 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

This is a superset of different types of push ups and ab exercises. The goal is to go through it without stopping at all. Make sure that you are not cheating on the push ups, keep the proper form.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Air Force Workout Plan is inspired by actual Air Force training to enable you to gain incredible strength and superior conditioning. The design of the program is atypical of the standard gym workout and will test your body in various ways. The results of this type of training, though, will p... more

The Air Force Workout Plan is inspired by actual Air Force training to enable you to gain incredible strength and superior conditioning. The design of the program is atypical of the standard gym workout and will test your body in various ways.

The results of this type of training, though, will prove monumental in your fitness goals.

The Basics of the Air Force Workout Routine

The three separate workouts that make up the Air Force exercise program are designed to be 20 minute workouts. These workouts will enable you to meet Air Force fitness requirements and give you a head start on the conditioning you will undergo, should you enlist.

The Air Force exercises included the program focus heavily on bodyweight moves that will help you gain total body strength.

Timing and Rest

The Air Force workout focuses on pushing you to go with little or no rest for the duration of your training time. All three workouts will be performed in a circuit, moving from one exercise to another. This will demand cardiovascular endurance in addition to strength. Additionally, this type of intense Air Force exercise will help keep you lean and agile.

The first workout of the week requires strict adherence to the clock. For these exercises, you will be performing the maximum number of repetitions you can within a 1-3 minute window, immediately followed by switching to the next move with no rest. If this type of training is completely new to you, you may find yourself needing to catch your breath for a few seconds as you transition. While this will not totally negate the benefit of the workout, you should work towards completing the workout without these mini breaks.

The two remaining workouts that complete the Air Force workout routine are still performed in a circuit, but will have a specific number of sets and reps. As you progress through each week, expect to see increases in either sets or reps. Your goal should be to handle these increases in the same amount of time as week one.

Training with Purpose

Whether you are preparing for new enlistment, Air Force officer training, or want a fitness program to help prepare you for the Air Force CCT workout, this plan can help get you there. Mental fortitude is going to help you prepare as much as physical fitness. Those that find the heart and guts to push themselves beyond perceived limits often find a future among the elite in the armed forces. Always keep your goals in the forefront of your mind and use this program to see the results you desire.

Air Force training serves the purpose of preparing a soldier for the situations they must face. This is the ultimate plan for gaining a functionally strong and conditioned body that is ready for any circumstance. If you are a soldier, plan on becoming one, or you just want to train like one, get started today with the Air Force Workout Plan.

113 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Barbell
  • Flat Bench
  • Squat Rack
  • Dumbbells
  • Chin-Up Bar
Show All

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Air Force Workout Plan

113 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Barbell
  • Flat Bench
  • Squat Rack
  • Dumbbells
  • Chin-Up Bar
Show All