Back to Basics: Workout plan teaches simple skills for people at all fitness levels Published Nov. 16, 2007 By Airman 1st Class Alex Martinez 90th Space Wing Public Affairs F. E. Warren AFB, Wyo. -- The Air Force's Fit to Fight program through the Air Force Medical Service offers many resources for people of all fitness levels. The Back to Basics Warrior Fitness Program provides a basic fitness plan that includes a warm up phase, aerobics, muscular strength and endurance training, a cool down phase and stretching. It can be used as an individual or group program. Warm up (five to 10 minutes) The warm up phase is a low intensity exercise that prepares the body for a workout by elevating the heart rate, improving blood flow to muscles and increasing joint mobility. Neck rolls: Roll neck from one side, to the front and to the other side. Shoulder rolls: Roll shoulders forward then backward, switching both individually and together. Arm circles: Rotate laterally extended arms forward then backward. Knee lifts: Alternate knee raises. Participants can also bring alternate elbows to knees as they lift. Half jacks: Step heel with alternate legs. Raise arms as in a normal jumping jack. Trunk rotation: While keeping pelvis forward and hands on hips, rotate trunk from one side, to the front and to the other side. Hip drop: Grabbing ankles, lower hips to 90 degrees with the chest towards the thighs, and raise hips while holding ankles. Ankle circles: Extend alternate ankles in front and draw a clockwise and counterclockwise circle with each ankle. Aerobic phase (20 to 30 minutes) The American College of Sports Medicine recommends 20 to 60 minutes of continuous aerobic activity at least three times a week for cardiovascular improvement. Participants should choose the appropriate exercise below for their current level of fitness, and gradually increase to the next level of activity. Brisk walking: Fitness walking usually begins at about 3.5 mph. Walk at least 30 minutes. Walk/jog: Combination of brisk walking and a slow jog for 30 minutes. Jog/run: Jog and run for about 20 to 30 minutes. Use standards for the 1.5 mile run for age and sex to set pace goals. Run: Maintain a steady run for a minimum of 30 minutes. For experienced runners, incorporate interval training (short bursts of speed) into the running program. Cool down (three to five minutes) The cool down phase can be a low-level walk or exercises from the warm up phase. Muscular strength and endurance (five to 10 min) Crunches: Crunches should be performed with bent knees and heels flat, lifting just the shoulders off the ground, and looking upward to keep the head and neck aligned with the body. Perform one set of slow, controlled crunches, rest for one minute, and repeat. Crunch variation: Begin with bent knees, heels flat, one arm at side, and one arm behind head with the elbow out to the side. Perform crunches by lifting the shoulders off the ground and alternate crossing elbows to the opposite knees. Pushups: Pushups should be performed with arms fully extended and the body in a straight line from head to knee or head to feet. Perform one set of pushups, lowering the body until elbows are at a 90 degree angle. Repeat. Pushup variations: Perform pushups at an incline with arms on a low raised surface, and decline with feet up on a low raised surface. Stretching (five to 10 minutes) Stretching exercises should be held for a minimum of 10 seconds. Abdominal stretch: Interlock fingers, extend arms above the head with palms facing up. Push hands up and lean back slightly until little tension is felt in the abdominal area. Back and side stretch: From abdominal stretch position, extend one arm overhead and place the hand of the other arm on the hip. Bend to the side opposite of the lifted arm. Extend the other arm overhead and repeat to the opposite side. Chest and front shoulder stretch: Reach arms straight back and interlace fingers with palms facing toward the body. Raise the arms as far up as possible until a slight tension is felt in the chest muscles. Side and back shoulder stretch: Reach one arm across the body. With the opposite hand, grab the elbow and pull until a slight tension is felt in the deltoids. Switch to the opposite side and repeat. Tricep stretch: In an upright position, place hand behind the head to touch in between the shoulder blades. With opposite hand, lightly grab the elbow and pull until a slight tension is felt in the triceps. Thighs and hip flexor stretch: In an upright position, bend the right leg and hold the top of the foot between the toes and ankle joint with your right hand. Gently pull the right foot toward your buttocks and lean forward until a slight tension is felt in the hip flexor and front of the thigh. Switch to the opposite side and repeat. Calf, lower calf and Achilles tendon stretch: In an upright position, extend one leg in front of you; place your hands on your hips or in front of you for stability and balance. Slowly and gently lean forward until a slight tension is felt in the lower leg. Switch to the opposite side and repeat. Hamstring stretch: Sit on the floor with one leg extended. Bend the knee of the other leg and turn that leg inward toward the leg that is extended. With your back straight, lean over the extended leg and reach towards your toes until a slight tension is felt in the hamstring muscle. Switch to the opposite side and repeat. Shin stretch: In an upright position, extend one leg behind the body and place toes of the extended foot on the ground. Slowly and gently lean forward until you feel a slight tension in your shin. Switch to the opposite side and repeat. (Editor's note: The majority of this information was gathered from the Air Force's Fit to Fight program through the Air Force Medical Service.)