One of the best things about being assigned to an Army Support unit is that we get to do PT (Physical Training) pretty much every day of the week. I thought it might be interesting to post an outline of the Exercise Program that we do 2-3 days a week up at Wheeler.
We call this the Knipe workout (named after SMSgt Knipe who was the superintendent of the 25 ASOS when I first got there). It’s also affectionately known the ab killer. You’ll definitely feel it the next day. For each of the exercises, I’ll try to find a good link or two that gives directions on how to do it.
- We pretty much always start the morning with a 3-6 mile run (or 45 minutes, which ever comes first). Once we meet back up and get a little water, we have 10 minutes or so of stretching, either individually, or as a group.
After we’re done stretching, it’s on to the fun stuff; 20-30 minutes of strength exercises …
- The first exercise on the PT field is always the Push-Up … we do 10 by the 4 count (it’s a military thing, all exercises are 4 count, so basically you always do twice as many). This video shows 4 count push-ups:
- Crunches – 20×4:
- Reverse Crunch – 20×4:
- Bicycles – 20×4:
- Diamond Push-Ups – 10×4:
- Regular Push-Ups – 10×4
- >Kickouts – 10×4 in each direction (front, right, left, front)
- Oblique Crunch – 20×4 on each side
- Flutter Kicks – 30×4:
- Arm Rotations – 30×4, front and back
- Mountain Climbers – 20×4
- 8 Count Ranger Body Builders – 10×8:
- Side Crunches – 20×4 each side
- V-Ups – 15×4
- Scissors (aka “Hello Dolly’s) – 20×4:
- Last exercise on the PT field – Push-Ups – 10×4
More water, shower, and off to work. And I’m not joking when I say you’ll feel this the next day. Go ahead, give it a try if you don’t believe me.
Keep havin FuN!
thumbnail photo credit: Army.mil