Females joining. Pre-bootcamp work outs

SeaBee253 · 01-11-2014, 10:45 PM

I workout 5 days a week at the gym and once at a high school track. Once I get to the gym I usually do about 100 squats with 2 8 pound weights (50 squats to start, 50 when done with cardio). I'll also do 20 squats holding a 20 pound bar. 50 curl ups and 20 push ups. I can only do 12 push-ups until my arms turn into noodles lol so I've been practicing my push-ups while on my knees until I gain better arm strength. Ill run on the treadmill for half an hour and go on the stepper elliptical thing for 25 minutes. That's basically my workout. I suck at push-ups, but with all the lifting it's been helping. Every night I try to add one more push-up without doing it on my knees. You got this

even if you don't pass the initial PT test, they're going to make sure you past the final PT test. After all, we are recruits soon to be transformed into well trained fit sailors!

delucabv23 · 01-12-2014, 04:01 PM

Well I follow the guidelines of the BUD/S program for Spec Ops training...I do interval running, long distance and mile n a half. I've never been a runner and when I first started running before MEPS, I started having some knee pain. Went to the doctor...turns out I had lateral tracking problems that could easily be fixed with some physical therapy. So I had to start gradual with the running again. I went from running a mile in 13:50min to now my mile is 9:30min....HUGE difference...as I incorporated my physical therapy like wall squats, calf raises, leg extensions, bridging exercises, quad excerises and so on. I also do some weight lifting with the dumbbells and shadow box with 3lbs weights in the mirror for 5-10 minutes. I think getting your core strong and leg even stronger will help immensely during bootcamp. I'm just kinda bummed that I can't work out for a whole week when I get to bootcamp due to P days.

mpombo93 · 01-13-2014, 03:59 PM

I do Crossfit 4 times a week and trust me I love it. But now I'm gaining too much muscle and last time I went in for my DEP meeting I was over my weight, even though I have lost a solid 6 inches from my waist. Now that I have 6 months till I ship out, I’m starting the interval run training to build up my cardio. As for push-ups, I was able to build myself up to the regulated amount by dropping to the floor twice a day (once in the morning, once at night) and doing as many as I could without stopping. Now I can do 30 push-ups in 2 minutes.

proudmama · 01-16-2014, 09:27 AM

make sure you are working on your run. the situps and pushups will come and be fine by your final pfa- my daughter couldn't do many, but the run is where it killed her, she is currently home and working her run.

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01-11-2014, 10:45 PM	#1
SeaBee253 Newbie Join Date: Sep 2013 Posts: 21 Rep Power: 0	I workout 5 days a week at the gym and once at a high school track. Once I get to the gym I usually do about 100 squats with 2 8 pound weights (50 squats to start, 50 when done with cardio). I'll also do 20 squats holding a 20 pound bar. 50 curl ups and 20 push ups. I can only do 12 push-ups until my arms turn into noodles lol so I've been practicing my push-ups while on my knees until I gain better arm strength. Ill run on the treadmill for half an hour and go on the stepper elliptical thing for 25 minutes. That's basically my workout. I suck at push-ups, but with all the lifting it's been helping. Every night I try to add one more push-up without doing it on my knees. You got this even if you don't pass the initial PT test, they're going to make sure you past the final PT test. After all, we are recruits soon to be transformed into well trained fit sailors!

01-12-2014, 04:01 PM	#2
delucabv23 Member Join Date: Oct 2013 Location: North Branford,CT Posts: 99 Rep Power: 0	Well I follow the guidelines of the BUD/S program for Spec Ops training...I do interval running, long distance and mile n a half. I've never been a runner and when I first started running before MEPS, I started having some knee pain. Went to the doctor...turns out I had lateral tracking problems that could easily be fixed with some physical therapy. So I had to start gradual with the running again. I went from running a mile in 13:50min to now my mile is 9:30min....HUGE difference...as I incorporated my physical therapy like wall squats, calf raises, leg extensions, bridging exercises, quad excerises and so on. I also do some weight lifting with the dumbbells and shadow box with 3lbs weights in the mirror for 5-10 minutes. I think getting your core strong and leg even stronger will help immensely during bootcamp. I'm just kinda bummed that I can't work out for a whole week when I get to bootcamp due to P days.

01-13-2014, 03:59 PM	#3
mpombo93 Junior Member Join Date: Jan 2014 Location: Houston, TX Posts: 26 Rep Power: 0	I do Crossfit 4 times a week and trust me I love it. But now I'm gaining too much muscle and last time I went in for my DEP meeting I was over my weight, even though I have lost a solid 6 inches from my waist. Now that I have 6 months till I ship out, I’m starting the interval run training to build up my cardio. As for push-ups, I was able to build myself up to the regulated amount by dropping to the floor twice a day (once in the morning, once at night) and doing as many as I could without stopping. Now I can do 30 push-ups in 2 minutes.

01-16-2014, 09:27 AM	#4
proudmama Member Join Date: Mar 2012 Location: pennsylvania Posts: 64 Rep Power: 0	make sure you are working on your run. the situps and pushups will come and be fine by your final pfa- my daughter couldn't do many, but the run is where it killed her, she is currently home and working her run.