April IDT Sample PT Plan

This month I have chosen to focus on LEG and Lower Body strengthening and conditioning.  It is up to you to assess yourself and your Soldiers and determine where the weaknesses lie.  If rucking seems to be the most difficult aspect of training and/or your Soldiers can’t lift heavy equipment, then perhaps this workout is for you.

For this workout you will need some open space and yourself.  You may elect to do some other these exercises with a ruck sack on or carrying some dumbbells but that is up to you.  Each exercise is 60 seconds long!

EXERCISE                                                      REPS

Butt-Kickers                                                  60 sec

Mountain Climbers

Side-to-Side Knee Lifts (Run in place and lift your legs outward)

Run in Place

BREAK (30 SECONDS)

Rear Lunges

Jump Squats (Squat down and on your way up…JUMP…REPEAT)

Front Kicks (Stand in place and lift your leg up to about chest level)

BREAK (30 SECONDS)

High Jumper

Mountain Climbers

Rear Lunges

BREAK (30 SECONDS)

Frog Jumps (Squat down and do jumping jacks…Maintain the squat position)

Calf Raises

Flutter Kicks

Forward Lunges

BREAK (30 SECONDS)

Calf Raises

Rear Lunges

Jumping Jacks

High Knees (Run in place lifting your knees…well, HIGH!)

DONE!!!

Now, I know that you are feeling that!  You’re done now, right?….WRONG!  At this point, it is your call, you can go for another round and repeat that workout or QUIT! I highly recommend to do this all over again and to see if you can match what you did your first round.  Do this workout only once per week as to not burn yourself out and allow for recovery.

Sincerely,








Chuck Holmes
Former Army Major (resigned)
Publisher, Part-Time-Commander.com
Email: mrchuckholmes@gmail.com

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