FSgt Fortin prepared the following sample workout for physical training: 

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ADVANCED

 

Types of work out:

Chest

Legs

Arms

Shoulder and back

Abs

 

Repeat as much as possible.

1. Jumping jacks (40)

2. 50 Meter run

3. Russain twist (10)

4. 50 Meter run

5. Shoulder push ups (10)

6. Push up (10)

7. 50 Meter run 

8. Break (5 min)

9. Rhomboid pulls (20)

10. Side arm raise (20)

11.  Break (10 min)

12.  50 meter run

13.  Lift back stick with weights (Optional) (10)

14. Sit ups (10)

15. Squats (10)

16. Side hops (10)

17.  50 meter run

18. Break (5 min)

19.  Sumo squats (30 sec) 

20.  Hindu push ups (5)

21.  One hand box push up (5)

22.  Wide arm push up (5)

23.  50 meter run

24.  Leg raise (10)

25. Cobra stretch (30 sec)

26. Spine lumbar twist left and right. (30 sec)

 

BEGINNERS:

 

Types of work out:

Chest

Legs

Arms

Shoulder and back

Abs

 

Repeat as much as possible.

1. Jumping jacks (20)

2. Push ups (5)

3. Sit ups (5)

4. 50 meter run

5. Rhomboid pulls (10)

6. Arm raise (10)

7. 50 meter run

8.  Leg raise (5)

9.  Squats (10)

10.  Break (5 min)

11.  50 meter run

12.  Push ups (5)

13.  Wide arm (5)

14.   Lift back stick with weights (Optional) (10)

15.   50 meter run

16.  Leg raise (10)

17.  Side hops

18.  Push up (10)

19.  Cobra stretch (30 sec)

20.  Spine lumbar twist left and right. (30 sec)

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