(20-Minute) Cardio-Core-Calisthenics Workout

A friend will be leaving for Air Force boot camp soon and she is worried about the physical training part. To help her prepare, I’m sharing one of the workouts I have been doing for years that has kept me fit and helped me excel in my military physical fit test. I call it the 3C Workout which consists of cardio, core and calisthenics exercises.

3C Workout. Do one set of the workout below, and repeat 2 more times or until your set time is up.

  • 400 meter run
    • 60 seconds rest
  • 60 seconds plank
    • 20 seconds rest
  • 20 squats
    • 20 seconds rest
  • 20 push-ups
    • 20 seconds rest
  • 20 sit-ups
    • 20 seconds rest

Keep it short. I chose the 20-minute duration to reduce boredom, and when I have extra time I simply increase the duration.

Gym and weights optional. It can be done anywhere and using only your body weight. But always have a bottled water at all times, and a small towel to protect your hands and arms during floor exercises.

Change it up. Simply change the duration and intensity as you improve (stronger and faster), as your schedule allows and as your fitness goal changes.

One day a time. I do this about 3 days a week when I’m not training and up to 5 days a week when in training mode.

Listen to your body. As for any workouts, do not overdo it—doing too much too soon can lead to injuries. Tailor the workout to your current fitness level and goal.

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Roxanne of Mango + Paper

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