Fitness Training with TRX!

It was one of those demanding days where I had more work to do than time available to complete it. A few hours later, I was finally finished with my task list and ready to dash from the office. I glanced at my watch and realized that I had no time to drive to the gym. Fortunately, near my desk stood several fitness items that Stephanie and I were testing for potential Fitness Field Kit (FITKIT) additions for future Operation Fit to Fight missions. It was the perfect opportunity to try something new and to share the information with GX readers all over the world! For this issue, I grabbed the TRX , a body weight suspension training system.

A FITKIT is a small bag that includes a few pieces of exercise equipment with quick and easy-to-use instructions, all on weatherproof workout cards. A FITKIT is designed to be used anywhere, such as outside, at the gym, or at home. If the exercise equipment cannot fit in a small bag, it won’t be considered for our FITKIT.

In this fitness blog, and also on www.NATIONALGUARD.com/fitness, we will be highlighting a 40-minute workout using the TRX Suspension Trainer™. Created by a former Navy SEAL, Randy Hetrick, the TRX Suspension Trainer™ is a great way to engage multiple muscles in every exercise!

Hope you like the workout as much as Stephanie and I did! HOOAH!

SSG Ken Weichert

Aerobics: Example: Running in place; Side-Straddle-Hops “Jumping Jacks”; High Steps/Knees (5 Minutes)

Stretching (5 Minutes)

Muscle Target Phase One: Upper Body and Core Half Sit-ups (Crunches

START: Lay down on your back with both legs together and bent 90 degrees at your knees. Place your heels on the ground and point your toes upward. Interlock your fingers and place your hands behind your head.

ACTIONS: Tighten your abdominal muscles and raise your upper body until your shoulder blades come off of the ground and return to the start position. Continue until your goal is reached.

WARNING: Do not pull on your neck with your hands. Keep your elbows wide and your chin pointing toward the sky during the entire exercise.

Basic: 1-30 repetitions

Intermediate: 31-60 repetitions

Advanced: 61-90 repetitions

START: Lengthen the TRX until the foot cradles are 8-12 inches off the ground. Place your feet into the foot cradles, toes down, and feet under the anchor point. Assume a normal-grip push-up position by balancing your body on your hands with your back forming a straight line, hands directly under your shoulders. Look forward and keep your feet together.

ACTIONS: While keeping your abdominal muscles tight, drop your body straight down by bending both elbows. Return to the start position and perform a pike by lifting your hips upward, keeping your knees and elbows straight. Return to start position and continue until your goal is reached.

Fit Tip: The TRX Suspended Push-up is the Atomic Push-up without the Pike movements. This exercise is suggested as a substitution for those that cannot perform pike movements, or this exercise can be used to Superset the program by performing it immediately after the Atomic Push-up.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-24 repetitions

Female standards:

Basic: 1-2 repetitions

Intermediate: 3-6 repetitions

Advanced: 7-12 repetitions

START: Stand facing away from the anchor with your feet together, or up to 12 inches apart, hold the handles with arms fully extended overhead, palms forward. Position your feet behind your hands.
Note: The steeper you set the angle, the more difficult the movement will be to perform.

ACTIONS: While keeping your abdominal muscles tight, tilt your body forward by bending both elbows until your hands are behind your head, maintaining alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.
Fit Tip: You can step forward with one leg into an offset foot position for easier stability.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-20 repetitions

Female standards:

Basic: 1-3 repetitions

Intermediate: 4-8 repetitions

Advanced: 9-15 repetitions

START: Stand facing away from the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms down. Position your feet behind your hands.

ACTIONS: While keeping your abdominal muscles tight, tilt your body forward by bending both elbows until your chest is level with your hands, maintaining alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

WARNING: Keep your hands slightly above shoulder level to prevent the TRX from rubbing your arms or shoulders.

Male standards:

Basic: 1-12 repetitions

Intermediate: 13-25 repetitions

Advanced: 26-50 repetitions

Female standards:

Basic: 1-6 repetitions

Intermediate: 7-15 repetitions

Advanced: 16-25 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms inward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight, squeeze your shoulder blades together and pull your arms out to the sides at shoulder level. Keep tension on the TRX and maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-20 repetitions

Female standards:

Basic: 1-2 repetitions

Intermediate: 3-6 repetitions

Advanced: 7-12 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms upward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight and your elbows at shoulder level, bring your hands to your head by bending both elbows. Do not let your hips bend or shoulders elevate towards your ears. Maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.
Note: Keep your elbows pointing forward and do not let them drop towards the ground during the exercise.

Male standards:

Basic: 1-8 repetitions

Intermediate: 9-19 repetitions

Advanced: 20-30 repetitions

Female standards:

Basic: 1-4 repetitions

Intermediate: 5-9 repetitions

Advanced: 10-20 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms inward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight, pull your body toward the anchor by bending both elbows. Keep tension on the TRX and maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

Fit Tip: You can add a rotational component to the exercise by turning your palms upwards as you perform the row.

Male standards:

Basic: 1-10 repetitions

Intermediate: 11-25 repetitions

Advanced: 26-50 repetitions

Female standards:

Basic: 1-6 repetitions

Intermediate: 7-15 repetitions

Advanced: 16-25 repetitions

START: Lengthen the TRX until the foot cradles are 8-12 inches off the ground. Facing away from the anchor point, hold both handles in your right hand and place your left foot into both foot cradles behind you. Position yourself about three feet in front of the anchor point, balancing on your right foot, with hands on hips.

ACTIONS: Keeping the weight in your heel, bend your right knee and push your left leg back while lowering into a lunge position. Do not allow your knee to collapse inward. Return to start position and continue until your goal is reached. Switch legs and continue.
Note: Keep your shoulders stacked over your hips.

Basic: 1-4 repetitions (each leg)

Intermediate: 5-9 repetitions (each leg)

Advanced: 10-15 repetitions (each leg)

Flutter Kicks

START: Lie on your back with your palms on the ground and your hands against your sides. While keeping your legs straight, raise them to at least 6 inches off the ground.

ACTIONS: Flutter kicks are a four-count exercise where you will raise the left leg to a 45-degree angle for position one while keeping the right leg stationary. Next, raise the right leg off the ground to a 45-degree angle while, at the same time, moving the left leg to the start position. Counts three and four are repetitions of the same movements.

Fit Tip: The lower your legs are positioned, the more back muscles you engage for this exercise. Keep your back flat against the floor with your arms supporting the sides of your body. If you experience discomfort in your lower back, raise your legs higher. Keep your feet flexed at all times.

Basic: 1-10 repetitions

Intermediate: 11-20 repetitions

Advanced: 21-30 repetitions

Squats

START: Stand with your feet hip-width apart, with toes pointing forward.

ACTIONS: Lower your body into a squat by bending both knees until you reach a ninety-degree angle, or until you lose the natural arch in your back. Return to the start position and continue until your goal is reached.

WARNING: Your knees should not exceed your toe line while down, and your knees should not be locked while up.

Basic: 1-15 repetitions

Intermediate: 16-30 repetitions

Advanced: 31-60 repetitions

Stretching (5 Minutes)

Equipment Needed:

TRX Suspension Trainer™ by Fitness Anywhere

Author’s notes:

Special Remarks: For more health and fitness information, go to www.NATIONALGUARD.com/fitness.

If you would like a free copy of this workout, click here to download the PDF. (364KB)

Byline remark: Chris Frankel M.S. is the Director of Programming for Fitness Anywhere and is completing his Doctorate in Physical Education, Sport and Exercise Sciences.

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Strengthen the Rotator Cuff for Excellent Military Fitness

In the military, why would you want big bulky muscles? To get in shape for the military (and basic training), try strengthening your rotator cuffs. Most people think that big bulky muscles equal strength, when in fact the opposite is true in the military.

Extra muscle means extra weight, and you don’t want extra weight. You want defined muscles capable of repetitive movements. Your goal is to have enough muscle to push and pull your body weight repetitively with the least amount of resistance (extra weight) as possible. Extra weight will only wear you down. Leave the beach body for later, this article will allow you to increase your repetition counts for upper body movements considerably.

The rotator cuff is the supporting structure of the shoulder which consists of the muscles and tendons that attach the arm to the shoulder. Basically, it allows the arm to move. A strong rotator cuff is great for being able to do repetitive push-ups. Rotator cuff exercises are a part of my daily workout routine and I can easily do 100+ push-ups in a row without stopping. Take a look at this video for some great rotator cuff strengthening exercises, which has increased my push-up count considerably.

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival.

How to Reduce the Pain of Shin Splints

Shin Splints

In my book The Ultimate Basic Training Guidebook, I outline an 8-week fitness routine to get in shape for basic training.  Getting in shape for basic training is great, but sometimes it can leave you with shin splints.

Shin splints are a common cause for concern for each military recruit. Whether you are leaving for Air Force boot camp and just trying to prepare yourself for the Army basic training workout, shin splints can easily occur. And, to make it even worse, there is no magic pill to cure them.  Shin splints are a result of fatigue and trauma of the muscles near your shins.  This trauma can feel like someone is hammering at your shins with each step. For military fitness style workouts, shin splints can definitely be a road block, and surviving boot camp will be that much harder.  

The Army basic training schedule leaves little room for rest and relaxation, so what can a recruit do to get rid of shin splints before arriving at basic training? Lots!

First things first, get new shoes. Most recruits don't get the right shoes. Shoes should fit comfortable and feel well, if they do not, you are adding trauma to your shins with every step you take. Shin splints often occur with new shoes, if this happens, simply get new shoes that fit better and you will see shin splints quickly disappear.

Another quick fix for shin splints is to practice running on soft surfaces, not pavement. Running on grass should help the pain subside.

Rest may not be a luxury you have if your in training, however, if your shins are throbbing even when sitting on the sofa, you must stay off them as much as possible

Another cause of shin splints is being overweight.  If you are overweight and have time to drop a few pounds, you will put less stress on your shins.

Last but not least, try adjusting your running technique. Get some gel insoles for your shoes. This will angle your foot toward your toes slightly. You should try running on your toes more than the heels of your foot. When you run on the heels of your foot on a hard surface, your shin is experiencing too much trauma for your muscles to bear.

Follow the above tips when undergoing an Army physical fitness program and surviving boot camp will be a lot less painful

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival.

Skates Like a HUMMER: Converting to Quadlines

Q.

 Hello, SSG Ken and Stephanie Weichert!

Thanks for what you two do! I get GX magazine delivered to my house and I try your workouts every week. They are awesome! I have lost 20 pounds in 10 weeks and I increased my APFT score by 24 points. Keep the tips coming!

With the weather getting better, what are some creative exercise programs to do outside?

HOOAH!

SGT Tina L., Indiana Army National Guard

A.

 Hello, SGT!

Thanks for the compliments! Keep up the great work. Your results are outstanding!

Stephanie recently tried an outside exercise program that she has not attempted in several years and loved it! A week later, she got me on it. It was great! I worked muscles that I have not worked in a long time. I suggest that you do the same! Let me know what you think.

Best Regards,
SSG Ken Weichert

From Stephanie’s Journal:

Much to the delight of all little girls during the mid-eighties, Baby Skates made her entrance into the world. When turned on, this plastic doll clumsily teetered to and fro on her little skates, magically inching forward and occasionally tottering over. Now, with that vision in mind, you might be able to imagine a 5’10” fully grown woman who at one time played with that doll, somewhat mirroring that image while skating.

Today was my first foray into ‘Skatesville’. I gripped my neighbor’s old broken down green Ford truck as I carefully stepped my way down our shared sloped driveway. The striking realization of its exact slope was not apparent until I laced up my brand new Quadline skates with their ginormous 100mm wheels and began to maneuver my way down the driveway to the street. Baby Skates at this juncture had me beat, as at least she was able to use her bodyweight to move forward.

Stephanie laces up her Quadlines.

Photo by Chris Kissling

Body weight, who needs body weight? Gravity had a vicious grip on me and was coaxing me into this new relationship with the pavement, faster than I was apparently ready to move. However, move I did, step-by-step, right down the driveway, using my neighbor’s truck as a crutch. After running out of truck to grip, I allowed myself to be fully immersed in this new relationship with the Quadlines and the pavement.

Twenty minutes later I had figured out how to somewhat utilize the rubber stopper located at the front of my glowing white skates. Like the bored coffee shop employee, they decide to work when things are going slow. Thirty minutes later, and quite popular with the 5-10 year old crowd, I was continuing through the neighborhood. I began to realize skating requires quite a bit of kinetic energy from my gluteus minimus and maximus (you know, the backside, the bum). I realized “core work” on skates has quite a different connotation to it than does static gym exercise. I was pleased that my pads did not make friends with the pavement.

Forty minutes later, I was on the last slope home. I didn’t realize that Mt. Everest was only steps outside my front door and that my condo rested in the valley of two mountains. I was cruising at speeds illegal in residential areas, arms flailing, trying to recall a skiing maneuver, the snowplow, in an effort to reduce my speed from mach two to mach one, while staying in one piece. I was in temporary horror at the speeds at which I had found myself traveling. Luckily, I was still standing when I arrived at the foot of Mt Everest, a football field later.

As I sat down to remove the skates that evening, I thanked God my Creator that I had made it in one bloodless piece. I looked forward to day two.

Hello, again, SGT!

The skates that I used are called Skorpions. I got them from Skates.com, and I highly recommend them. They are fast and efficient, and their customer service is great!

The Skorpions fastened directly around my military boots. They worked well, even with my size 12-wide boots. The difference is that I had to immediately get used to the wide wheel frames. My first time up, I found myself rubbing the inside wheels together. However, after a few minutes, I was trying old tricks. Best of all, I was spending quality time with my wife!

We made a full day of it on our next skating experience, adding some exercises in the park to strengthen our core and upper body muscles in the process. After skating until we wanted a break, we pulled over to a grassy area and performed abdominal exercises and push-ups. After we had enough of the core and upper bodywork, we carefully stood up and rolled forward for another skating run.

After a few hours of that, we plopped down on the grass and pulled a couple of sandwiches out of our small backpacks and enjoyed the warm sun and serene moment. I suggest you do the same!

Have fun!
SSG Ken Weichert

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

The Secret to a Devastating Elbow Strike

One of the most devastating strikes you can use in close quarters combat is the elbow strike.

However, many people don't understand the dynamics of this powerful move and end up getting it completely wrong, resulting in a missed target and insufficient power at the point of impact.

Let me explain...

Striking someone with your elbow requires you to be very close to their body because you don't have as long of a reach as you do with throwing a regular punch. Because of this shorter range, the farther away you are from your attacker, the more your whole body has to move in order to hit your target (in this example, the head).

Many people who try to throw an elbow strike from "punching range" (about 3' from your attacker) therefore end up signaling their intentions too early as the person they're trying to hit picks up their movement with their eyes and instantaneously flinches backward.

This creates a "moving target" for you that's harder to hit and because their head is moving back in the same direction as your elbow strike, less force is generated at impact.

Does that mean that you can't take advantage of the elbow strike unless you're right up in someone's face?

Not at all. Here's the secret to overcoming this obstacle and still be able to land a devastating elbow strike at further distances...

The answer is in your "lead hand", or the hand that is closest to your attacker.

Assuming that you're going to strike with your right elbow, you would first bring your left hand up, under your attacker's line of sight, and grab the back of the neck/head.

At the same time as delivering your elbow strike, you're going to pull his head, trying to get your left hand to meet halfway with your right elbow.

This accomplishes several things...

1. Your lead hand is closer and quicker so you can control your attacker much faster and easier by quickly grabbing on and pulling him in.

2. By pulling and striking at the same time, you shorten the distance it takes for your elbow strike to hit it's target by 50%.

3. Because his head and your elbow strike are traveling toward each other, you greatly increase the amount of force at the point of impact (think about a head-on collision in your car vs. rear ending a car going in the same direction as you)

Learn to use your lead hand to your advantage and you'll quickly master the elbow strike.

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

No Cramping!

Muscle cramps got you down? Certainly if you work out a lot, or have been to military basic training, you have experienced muscle cramps.  Check out this video I made for you to help you reduce muscle cramps, brought to you by UltimateBasicTraining...

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival, available at UltimateBasicTraining.com.

Thumb Trick for Chest Training

Any bodybuilder worth his salt knows that to REALLY add some flare to your pecs, you MUST add Incline Dumbbell Flyes to your chest routine.

But now there’s a way to make this powerful exercise even MORE effective using a killer THUMB maneuver for more forcefull contractions.

Here’s how YOU can take advantage of this awesome tactic…

1. On an incline bench (set to no MORE than 30 degrees incline), hold a dumbbell in each hand at the starting position (arms extended above you, palms facing each other).

2. With your arms slightly bent, perform a standard flye by slowly lowering your arms to the side. BUT…

3. As you lower them, instead of keeping your hands and wrists locked, ROTATE your hands so that your THUMBS point TOWARD THE CEILING at the bottom of the movement. (Make sure you feel a good stretch in your chest at the bottom.)

4. While focusing on contracting your chest muscles (rather than your arms), quickly raise both arms to the starting position while ROTATING your hands so that your palms face each other again at the tip.

This maneuver actually creates an isolated range of motion movement within your pecs resulting in increased muscle contraction and fiber stimulation.

To prove it, try this…

Hold one arm in the "bottom" flye position while placing your other hand on the chest muscle of the “working arm”.

Now, rotate your hand back and forth between the thumb “up” and the “normal” position.

Feel that movement in your upper pec?

Good! Now stick a dumbbell in your hand and get ready to GROW!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

The Hidden Stomach Muscle

Everyone can identify with the 6 pack abs look, but few enjoy doing sit-ups. With this article, I will teach you how to get your stomach flat with less sit-ups.

There is a muscle called the Transverse Abdominus that acts as a stabilizer to your entire middle section.  If your not familiar with this muscle, go through basic training.  Drill sergeants love exercises that involve the Transverse Abdominus because when this muscle is strong, your back and stomach are strong.  Unfortunately, traditional sit-ups and crunches hardly exercise the transverse abdominus.  In order to maximize that 6 pack abs look, you will need to strengthen this muscle.

Let me tell you a brief story. I was doing stomach crunches my entire adult life, but when I reached 30 I realized that my ad muscles were getting harder to see. No matter what I ate (or didn’t eat) and no matter how many stomach exercises I did, my abdominal muscles kept slowly disappearing. Then, I started incorporating exercises that involved the Transverse Abdominus.  Ever since then, I am happy to stay my stomach muscles are more prevalent than ever before. Not only that, my posture is better.  Why? The Transverse Abdominus is connected to your back, ribs and pelvis.  In essence, it is the ultimate stabilizing muscle for your entire mid section.

A simple Internet search will reveal many techniques and exercises for strengthening the Transverse Abdominus, but I will name a few of my favorites here. Again, if you have ben through basic training, some of these exercises will be familiar to you:

The Focused Crunch – Although they are similar, do not mistake this exercise for an abdominal crunch.

• Put your back on the floor with your knees bent and your feet should be firmly on the floor.
• Put your hands just below and to the sides of your belly button. Press a couple fingers from both hands into your lower abdomen.
• Begin by drawing your lower abdomen down towards the floor but do not move your pelvis.  Your chest should raise slightly.
• Stop drawing in your stomach as soon as you feel your muscles being to tighten. The muscles underneath your fingers should feel tight. If you move too far, you will stop working your Transverse Abdominus and begin stressing your oblique muscles instead.
• Hold this position for 10 to 15 seconds while breathing normally.
• Do ten to twelve repetitions if this exercise is new to you, increase repetitions as needed.

Scissor Kicks – A drill sergeants favorite

• Put your back on the floor with your knees bent and your feet should be firmly on the floor.
• Place your hands under your buttocks.
• Raise one leg about 12 inches off the ground and slowly lower it back down.
• As you lower one leg, raise the other in the same manner.
• Start with three sets of ten to twelve repetitions, increase repetitions as needed.

The Modified Plank - This is a tough exercise, proceed with caution.

• Start in the push-up position with your palms on the floor and toes on the ground.  Your back should be straight and your feet should be hip-width apart.
• Raise one leg as high as you can and then to a push-up.  Switch legs and repeat.
• Start with three sets of ten to twelve repetitions, increase repetitions as needed.

For other great workout tips, consult the Ultimate Basic Training Guidebook and Workbook at UltimateBasicTraining.com.

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival, available at UltimateBasicTraining.com.

Military Fit in 14 Days! Is it Possible?

In my book The Ultimate Basic Training Guidebook, I outline an 8-week fitness routine to get in shape for basic training. For many of you, 8-weeks is plenty of time and you should stick to the workout presented in my book. However, for those of you with less time to prepare, you should use the fitness program outlined here. Of course, you should always consult a physician before doing any fitness routine.

The first step you want to take is to determine your goals. Determine the minimum standards you need to pass by looking at the fitness charts for your branch of service (available in many places by doing a simple Internet search). This will be your goal.

Your second step is to get a rough estimate on where you currently stand in relation to your goals. You can do this by literally giving yourself a fitness test. If you can’t pass a certain portion of the fitness test, then you will need to bridge this gap as soon as possible before leaving for basic training.

Your final step will be to improve on any failed portion of your self diagnosed fitness test. The easiest way to get from point A to point B is a straight line. Therefore, don’t go to the gym to practice push-ups or sit-ups. You need to get your muscles in the rhythm of mimicking the movements you are trying to improve on. Don’t worry; it’s not an exact science. Let’s take push-ups for example. If you failed the push-ups portion of your self diagnosed fitness test by (for example) 20 push ups, you will need to work the major muscle groups of the push-ups in a systematic routine until you can reach the minimum fitness standards. The major muscle groups for the push-ups are the triceps and chest. To increase the strength of your triceps, simply do diamond push-ups. Get in the normal push up stance with your palms on the ground. Now, make an L with your index finger and thumb on both hands and slide your hands to the center. Your hands should now be directly under your head and your fingers should be in the shape of a diamond. You are now ready to perform diamond push-ups. As soon as you begin, you will feel the increased strength required on the back of your arms to push your body up. This will really help your triceps.

Most likely if you failed the push-up portion of the fitness test it is because of your triceps. They are a much smaller muscle group than your chest and will run out of strength faster than your chest. You will quickly increase your push-up count with diamond push-ups.

This concept works for all other exercises that you might have failed during your self diagnosed fitness test. Your fitness test targets what’s called compound muscle movements, which means each of the exercises requires multiple muscle groups to work together. By working the weakest muscle in each of these movements you will increase your repetition count greatly.

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival UltimateBasicTraining.com.

Restore Your Workout Wardrobe, Save Money and the Planet!

I don't know about you, but I hate lugging a big gym bag to work, and if I go home to change after a long day, the couch starts calling my name louder than the treadmill.

I have found a solution to the two-wardrobe problem: Restore Clothing. Not only can you wear these tops with built-in sports bras to work and out on the town, they are meant as fitness wear too.

I haven't even told you the best part yet... they are the most earth-friendly outfitter I have found. If you care about the environment this is a must-have. RESTORE stands for: Responsible, Earth Friendly, Sustainable, Technological, Organic, Recycled, Ergonomic®. The materials are chemical-free, organically grown or recycled and come from North America to save on fuel. From the coconut lining in the sports bras to their paperless business cards (they are made of stone but look like paper), to their earth-friendly packaging, they believe you buy better so the clothing lasts, and doesn't end up in a landfill.

To help you get in shape and save the planet, I have arranged a 15% discount for NikkiFitness readers.

Just go to www.restoreclothing.com and pick out the clothes you love, then enter the code "NIKKI" at checkout. I especially love the tops with build in sports bras like "classic tank with shelf bra," the "draped front top" (perfect for under a suit and then cardio-sculpt class) and the "crossover tank.."

I have pasted much more information about them below and attached thier logo. I have even met the owners here in New York City when I started wearing these clothes two months ago and could not be happier with the look, feel and function.

There is also a link on my website www.nikkifitness.com

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.