Fitness Plan

This programme is designed to assist you in getting fit enough to pass the ADF's Pre-entry Fitness Assessment (PFA) 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.

Notes

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.

Week One 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  
Week Two 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.  
Week Three 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  
Week Four 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