Help Designing My Summer Fitness Routine

TheYoungWillower
TheYoungWillower Posts: 2
in Fitness and Exercise
Hey Y'all!

Recently I've found out that I've been awarded the honor of receiving a Naval ROTC scholarship to one of my top choice schools. I'm very excited for this opportunity, and can't wait for fall to come to move on campus and meet new people. However, I'm slightly apprehensive about getting back into physical shape, as I know I need to, before the summer is out. I will likely be leaving early August, which gives me just about 2 months to get into the best physical shape I can achieve in that time.

Currently, I am 5'4" and about 125-130 pounds. At my fittest I was 115 pounds, and had a pretty decent amount of muscle, toning, and cardio endurance. I am a medium frame if that matters to anyone. Anyway, I defintley am lacking in muscle currently, and most of my "extra" weight is the result of fats.

Over the course of this summer I need to prepare for my first military fitness assessment (pushups, running, situps, etc) and also just get in a better general shape. Here are the resources I have available to me:
*running/cycling trails
*Tae Kwon Do studio (I'm a 2nd Dan Blackbelt)
*Insanity DVDs

Obviously, I can't do Insanity + Tae Kwon Do + Running on any given day. I would die. However, I would like to very my cardio, flexibility, and strength (by strength I really mean core and muscle definition), over the summer. I'm in decent shape to run 3 miles at 10 minutes per mile, but I'm pretty exhausted afterwards.

So, do you guys have any suggestions for how I can vary/plan my exercise schedule this summer to maximize my results? Please notice that I do not have access to weights (bummer).

Thanks!

Replies

  • froeschli
    froeschli Posts: 1,292 Member
    Have you looked at "you are your own gym" - its a body weight program and has an app (which is slightly cheaper than the book). There is also the "Nike training club" app which is free (haven't tried it yet).

    Last year I had great results adding in lifting after my runs (less soreness that way) and then taking a day off or just do a light run (this year I cycle for recovery from running).

    Anyhow, I'd examine where you feel you are lacking most and then create a routine around improving that.
    (As you can tell, my main focus has been running, so I am working around that)
  • chantwizzle83
    chantwizzle83 Posts: 82 Member
    Fitness Blender has some awesome free workouts on YouTube. Actually, theres alot of awesome free stuff on there. I think you can get the 30 Day Shred too.
  • k8325
    k8325 Posts: 19 Member
    Hi there, I am currently in the navy. I'm not sure about ROTC drills, but in boot camp and at command physical training (PT) we have done a lot of body weight exercises. Things like mountain climbers, burpees, planks, crunches (sit ups are really only used for the physical readiness test or PRT) and of course push ups and running. Definitely check out the navy fitness standards to know where you need to be. Its easy to google it. Yours are probably something like 40 push ups, 50 sit ups (both in a 2 min) and 1.5 mile in 14 minutes....your stats predict a 15 min 1.5 at your current pace. To prep for running, I ran 2 miles straight out on a bike path and then intervals with running at a faster pace (not quite sprints) and walking back the two miles. It shouldn't be too hard for you to increase your pace though...I started out as a couch potato! The insanity DVDs will definitely get you prepped for the body strength exercises.
    My advice to you is to do a practice PRT every two weeks to measure your progress and to continue what you are doing.
    Good luck, I look forward to saluting you in a few years!
  • ashenriver
    ashenriver Posts: 498 Member
    I second going online to find out the requirements. I know when I looked a few years ago they also (CAN Army) had training programs as well.
  • segovm
    segovm Posts: 512 Member
    I'm going to third or fourth the body weight stuff. You are almost always going to be evaluated based on body weight exercises so you probably just want to train with those. The You Are Your Own Gym book really does have a boatload of them in there if you are lacking info on what some good ones are.

    I've got a black belt in TKD as well and in general the biggest problem is going to be the upper body stuff that is mostly ignored except the few push ups that might get tossed into each class. The single most significant thing you could do right now to stand out would be to get a pull up bar and start using it every day. Mixed in with some frequent pushups (i.e. do some right now!) it'll help round out what is likely a strong core and lower body.

    I would not worry too much about how much you weigh and instead just focus on how many push ups, pull ups, squats, lunges and jumping jacks you can do.

    Have fun!
  • TheYoungWillower
    TheYoungWillower Posts: 2
    Thanks everyone! The advice has been really helpful, and I look forward to designing my fitness program this summer.

    To K8325 and ashenriver- Thank you for the military specific tips. I've been keeping the PRT and PFTs in mind as I train, as I have to score "excellent" or above overall in August.

    I will defintley be keeping in mind the tips on the online videos and "You are your own gym" concept. I think that will benefit me a lot (and not give me an excuse to be lazy). I'm also glad that I purchased a pull up bar last week. So far, I've been doing pull ups after my workouts at my TKD studio (switching that to before, now), and I'm on my way to being able to do a few solid, properly formed pull ups.

    Thanks again!

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