Navy RTC Exercises

4 COUNT PUSH-UPS: 10 - 20

1) While in up position, count four 2) As you slowly drop down, count four 3) While down, count four 4) As you slowly come up, count four

4 COUNT JUMPING JACKS: 50

1. Arms up, Legs out 2. Arms & Legs in 3. Arms up, Legs out 4. Arms & Legs in

8 COUNT BODYBUILDERS: 20 - 30

1. Crouch 2. Push-up position 3. Down 4. Up 5. Legs apart 6. Legs together 7. Legs in (crouch) 8. Stand up

2 COUNT SIDE LEG LIFTS (Left Leg): 40 - 50

1. Leg up 2. Leg down to a hover

2 COUNT SIDE LEG LIFTS (Right Leg): 40 - 50

1. Leg up 2. Leg down to a hover

ARM CIRCLES: 5 MINUTES

Forward & Backward ; Small & Large: Arms out to the Side Arms out in Front Arms Overhead

10 COUNT BODYBUILDERS: 20

It is the same as the 8 count except on count 5 you will do as follows: 5. Both knees in, to left elbow 6. Back out 7. Both knees in, to right elbow 8. Back out 9. In to crouch position (fig. 7) 10. Stand up (fig. 8)

4 COUNT SIT-UPS: 30 - 40

Keep arms crossed over chest (hands always touching) and legs at 90* angle. 1. Down 2. Elbows touch thigh

4 COUNT FLUTTER KICKS: 20 - 30

Keep legs elevated off the ground as you alternate right and left leg up and down. 1. Left leg up, right leg lowered 2. Right leg up, left leg lowered 3. Left leg up, right leg lowered 4. Right leg up, left leg lowered

RUN: 2 MILES

Aim to reach 1.5 miles in 11 minutes or less.

4 COUNT IN & OUT: 10 - 20

Begin by laying down, lift your legs and shoulder blades off the ground, arms to your side and lifted. 1. Bring knees and chest towards each other 2. Return to hovering position 3. Pull knees and chest towards each other 4. Return to hovering position

4 COUNT SCISSORS: 20 - 30

Begin on your back with legs raised. 1. Legs out 2. Right leg over left leg 3. Legs out 4. Left leg over right leg

"SHARKS": 1 - 2 MINUTES

Begin on your stomach with your arms and legs off the ground. Keep your arms and legs off the ground for the entire exercise. 1. Raise left leg & right arm 2. Raise right leg & left arm ; lower left leg & right arm. 3. Raise left leg & right arm ; lower right leg & left arm 4. Raise right leg & left arm ; lower left leg & right arm

AIR CHAIR: 1 - 2 MINUTES

Squat down and hold

4 COUNT MOUNTAIN CLIMBERS: 20 - 30

Start in push up position. You will be alternating between your right and left leg. 1. Right leg to chest, toe touch 2. Right out as left leg to chest, toe touch 3. Left out as right leg to chest, toe touch 4. Right out as Left leg to chest, toe touch

4 COUNT PILLAR BRIDGE: 20 - 30

Start on hands & knees. 1. Right arm & left leg out 2. In 3. Left arm & right leg out 4. In

2 COUNT SQUATS: 20

Start with your feet shoulder width apart and your head in a neutral position. Keep your back straight and arms out for the entire exercise. 1. Dip your body down (Hips below your knees & knees behind your toes) 2. Stand up