At work, we are given the opportunity to train in physical Training(PT) for three days a week. Not many of the people at the shop take advantage of it but I do. 
It’s a free gym and it has a spce set asie for Clubbell training and Body weight exercises. So one day as the horn blew to go home, I had a co-worker tell me that he wsa goin to work out with me the next morning. So when he actually showed up I told him that I was training for my APFT and he was more than free to join me. I was using exercises from Forward Pressure and Be Breath to help with the pushups and situps. Marty stuck with me but he wsa sore the next few days. Luckly for him, I only did that for about two weeks before the test.
After that, I came up with a program that worked all Six Degrees of Freedom of Movement:
Heaving: moving up and down
Swaying: moving right and left
Surging: moving forward and backward
Pitching: bending forward and backward
Yawing: twisting right and left
Rolling: turning right and left
I also worked the HIIT(High Intensity Interval Training) protocal into the workout. 20 seconds of hard work followed by 10 seconds of rest for 8 rounds.
I struggled through some of it mostly the rope pull: Grab suspened 1-1/2 inch rope and leaning back at a 45 degreee or more pull your hands to your chest. Great total body work.
Marty suffered alot. But afer about 3 weeks, lost 12 pounds. When I asked him why workout with me, he told me that I wasn’t doing what everyone else is. And it works.
Over the past two months tow other guys have join up with me. One told me this morning that he got more of a workout today than he has ever gotten from just working free weights.
Me, I’m having a blast! Love working with folks who dig deep and push themselves while all the while knowing their limits and seeing results while at the same time keeping a health first and injury frees focus.
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