DOWNLOAD OF THE MONTH - EXERCISE REGIME

Beep test, Situps, Pushups

We have already described these. Printable sheets are available below and the videos will continue on our Channel (presss the YouTube button on bottom right of this page).

We now add the final elements of this set of exercises ...

2.4km run and Static Pushup

The run: simply mark out a course for yourself. For speed and convenience, it's best to finish back where you started, so you only have to measure out 1.2km.  You can do this in your car as most vehicle odometers click over in tenths of a kilometre, so 12 "small" clicks will mark your course to the half-way point.  It's also best to mark a course where you do not have to cross roads (trying to cross traffic, or being hit by a car can seriously affect your times!). 

The Static Push-Up: requires most body muscles to tense for a period of time, so this exercise/test is a good indicator of core strength. If you have reached reasonable levels using the Shuttle, Situp and Pushup tests, then you should be able to hold the static position for 30-60 seconds.  Ability to hold this position will decrease the harder you exercise beforehand (i.e. times will be shorter if you are tired.)  This is an indicator exercise, rather than a strengthening exercise. Do NOT try to hold for too long. Like push-ups, most leverage/strain applies to (and is felt in) the back. So STOP as soon as you can no longer hold the position with strength and in comfort. 

Suggested Run times to attain are provided for Male and Female age groups in the downloadable information sheet below, as well as a description of the static push up.

WARNING

• These exercises tone/improve your muscles and stamina. They are NOT a weight loss strategy.
• If you are overweight, specialised or rigorous exercise may harm your body.
• Please reduce excess weight (improve your BMI) before attempting these exercises.
• Stop at the first sign of tiredness or any twinges.  Forcing yourself through or into injury is not the aim of these exercises.

Advantages of This Exercise Regime

• it's quick ... the whole regime can be achieved in 20-30 mins
• it's free ... no need to be a member of anything
• it's effective ... you'll 'feel' the effort in the appropriate places
• it's crystal clear ... you stop when you can't continue
• it's goal-oriented ... you'll be keen to reach your Age/Gender Level and possibly to surpass it
• it requires very little room ... and access to a just street for the Run!
• it can be done singly, with a partner, or in groups
   

All Tables of Age/Gender minimum fitness goals are courtesy of Australian Defence Force recruitment

Previous videos (e.g. the Beep Test and Situps) are still available on our YouTube Channel (see All).

All exercise raises the heart rate and is more stressful on the body than remaining immobile, and therefore should be undertaken using common-sense considerations. If in doubt, contact your doctor. 

If you have any suggestions regarding what you would like to see available for downloading, please email us.

• PDF: Summary of ALL Instructions and Performance Tables
• PDF: 2.4km and Static Push - HOW TO Instructions and Tables
• PDF: PUSHUPS - HOW TO Instructions and Table to Measure Performance
• PDF: SITUPS - HOW TO Instructions and Table to Measure Performance
• MP3: SITUPS - Counter for up to 100 (5 mins max.)
• PDF: BEEP TEST - HOW TO Instructions and Tables to Measure Performance
• MP3: BEEP TEST - up to Level 7.5 (6mins 30secs max.)

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