Culture of Fitness

Many members of the Navy Reserve struggle with the physical portion.  My goal was to show them how just 30 minutes a day can make a big improvement.  My secondary goal was to make them want to continue after the October PHA was completed.  Below is what I sent them.

With the Navy looking at every way under the sun to remove a Sailor from service, I do not want to see PFA failures as the reason. If you can get up 30 minutes earlier 3 days a week, you will not have any problems passing the physical portion of the PFA.  Below is a sample plan.  You can do either the run or the bike.  Do this routine 3 times a week.  By doing it in the morning, you will burn extra calories for the next few hours. 

Week	Sit-up	Pushup	Run	Bike
1	5	3	Run 1 minute, walk 5	Ride 5 minutes
2	10	5	Run 2 minutes, walk 5	Ride 6 minutes
3	15	10	Run 3 minutes, Walk 5	Ride7 minutes
4	20	15	Run 5 minutes, Walk 5	Ride 8 minutes
5	25	20	Run 6 minutes, Walk 5	Ride 9 minutes
6	35	30	Run 7 minutes, Walk 5	Ride 10 minutes
7	40	35	Run 8 minutes, Walk 5	Ride 11 minutes
8	50	40	Run 9 minutes, Walk 5	Ride 12 minutes
9	55	45	Run 10 minutes, Walk 5	Ride 13 minutes
10	60	50	Run 11 minutes, Walk 5	Ride 14 minutes
11	65	55	Run 12 minutes, Walk 5	Ride 15 minutes
12	35	30	Run 7 minutes, Walk 10	Ride 10 minutes