Optimum Fitness Training

Whether you're prepping for boot camp, applying to the FBI, or just trying to keep up with your kids, this training regimen will get you into top physical shape. It is tough and you will sweat, but it is well worth it. This regimen is adaptable for anybody at any stage of physical fitness, and it can grow with you as well so that you never plateau. I have used it myself and always feel great after each workout. It works fast and when you leave the gym, you know that it was time well spent.

Part 1

This sequence is to be repeated 10 times.

A 10-second sprint on the treadmill at 10mph.
As many push-ups as you can do in 1 minute.
As many sit-ups as you can do in 1 minute.

After each set walk on the treadmill until you are back to your resting heart rate before proceeding to the next sprint. It is recommended that you wear a heart rate monitor and take note of your resting heart rate before starting this exercise program. As you progress each week, the goal is to shrink your recovery time, or the time it takes to return to your resting heart rate.

As this gets easier, you can progress your sprints at these rates.

A 10-second sprint on the treadmill at 10mph and a 5% incline.
A 10-second sprint on the treadmill at 10mph and a 10% incline.
A 20-second sprint on the treadmill at 10mph and a 10% incline.

You can continue to move forward at this rate. Also, you might want to add more exercises following the sprint, such as squat jumps or lunge walks.

Part 2

Complete 1 mile.

At first, it might be necessary just to walk the mile. Or you might even be able to do intervals. You could jog 1 minute and walk 2 minutes or whatever you feel that you could do to start out with. The goal is to decrease the time it takes you to complete the mile.

So there you have it, a basic plan to whip yourself into shape for whatever it is you want to be in shape for. Don't be fooled by the looks of this plan. It may seem simple on paper, but it is a lot harder once you step into the gym. But don't let that dishearten you. This routine is over quick and it makes you seriously sweat, so you will have more energy and appreciate it in the long run.