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This programme is designed to assist you in getting fit enough to pass the ADF's Physical Fitness Assessment and to help you prepare for initial training.
The ADF recommends that people consult with their doctor and/or a qualified fitness instructor prior to commencing any exercise programs.
Sets are the number of groups of repetitions of an exercise.
Walking should be brisk and you should be able to sustain the same pace for the whole time.
Running should be slightly increased in speed each session.
Bike riding should be spinning light gears, no grinding.
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Morning | Afternoon |
|---|---|---|
| Monday | Brisk Walk for 30-40 minutes | Push-ups. 10 Reps. 8 Reps. 6 Reps. 3 times through. 2 minutes rest between sets. Sit-ups. 10 Reps. 8 Reps. 6 Reps. 3 times through. 2 minutes rest between sets. |
| Tuesday | Light run for 1.5 km. | Bike ride/Walk for 30-40 minutes. |
| Wednesday | Push-up and Sit-up routine any time of day. Refer to Monday. | |
| Thursday | Walk for 30-40 minutes. | |
| Friday | Rest day | |
| Saturday | Push-up and Sit-up routine any time of day. Refer to Monday. | |
| Sunday | Rest day |
 |
Morning | Afternoon |
|---|---|---|
| Monday | Walk for 35-45 minutes. | Run for 1.8 km. |
| Tuesday | Push-ups. 12 Reps. 10 Reps. 8 Reps. 3 times through. 1 min 45 sec rest between sets. Sit-ups. 12 Reps. 10 Reps. 8 Reps. 3 times through. 1 minute 45 seconds rest between sets. | Walk for 35-45 minutes. |
| Wednesday | Rest | |
| Thursday | Bike ride/Walk for 35-45 minutes. | Push-up and Sit-up routine any time of day. Refer to Tuesday. |
| Friday | Rest day | |
| Saturday | Run for 1.8 km. | Push-up and Sit-up routine any time of day. Refer to Tuesday. |
| Sunday | Walk for 35-45 minutes. |
 |
Morning | Afternoon |
|---|---|---|
| Monday | Brisk Walk for 30-40 minutes | Push-ups. 10 Reps. 8 Reps. 6 Reps. 3 times through. 2 minutes rest between sets. Sit-ups. 10 Reps. 8 Reps. 6 Reps. 3 times through. 2 minutes rest between sets. |
| Tuesday | Light run for 1.5 km. | Bike ride/Walk for 30-40 minutes. |
| Wednesday | Push-up and Sit-up routine any time of day. Refer to Monday. | |
| Thursday | Walk for 30-40 minutes. | |
| Friday | Rest day | |
| Saturday | Push-up and Sit-up routine any time of day. Refer to Monday. | |
| Sunday | Rest day |
 |
Morning | Afternoon |
|---|---|---|
| Monday | Brisk Walk for 35-45 minutes | Run for 1.8 km. |
| Tuesday | Push-ups. 12 Reps. 10 Reps. 8 Reps. 3 times through. 1 min 45 sec rest between sets. Sit-ups. 12 Reps. 10 Reps. 8 Reps. 3 times through. 1 minute 45 seconds rest between sets. | Walk for 35-45 minutes. |
| Wednesday | Rest Day | |
| Thursday | Bike Ride or Walk for 35-45 minutes. | Push-up and Sit-up routine any time of day. Refer to Tuesday. |
| Friday | Rest day | |
| Saturday | Push-up and Sit-up routine any time of day. Refer to Tuesday. | |
| Sunday | Walk for 35-45 minutes |