Ever wonder what makes military training so effective? The answer is simple: Accountability, Consistency, and programs that set you up for success! Armed Forces Workout is here to do just that!
Armed Forces Workout is a 9 week guided fitness program that is taken right from the pages of real-world military training. Designed by Senior Enlisted Leaders from the United States Navy, AFW will take you over 3 distinct, yet progressively challenging, workout Phases. Want to know how come your pants are looser than before? We have thought of that. You can track your height, weight, BMI, and body fat in the application as well. Make sure you update your data once a week! Want to personalize the application? Upload an inspirational photo of your fit self (or not so fit if that gets you off the couch).
Phase 1 will introduce you to your workout routines and options. Reasonable goals are set up for you to meet. As you complete each workout (be honest about it in manual mode), the application will track your progress. Once you are consistently meeting the fitness goals you will be invited to take the Fitness Test. Pass and you move on. Don’t pass and get rolled back for another try and an opportunity to work on your weak points. Phase Ii and III increase the complexity of and tighten the goals to make sure you are continuing to progress. What? You say you can already do 100 pushups and run like a gazelle? Excellent, learn to run like a Gazelle chased by a hungry carnivore! Don’t like to run, but you can swim like a fish? Excellent, enter Phase III and learn to swim while being chased by a school of hungry sharks!
Each Phase program has options to keep you engaged in your fitness and offer portability to match your busy lifestyle.
· Strength Training (no gym required); like the military accessing a gym on the road can be a problem! Ever tried to bench press in 10 foot swells on a ship? Not fun. So we do pushups, sit ups, and pull ups (you will be amazed at how your body will change as you move through each phase). You will get progressively stronger and do more with each Phase.
o Push ups
o Sit ups
o Pull ups
· Run – Regardless if you are on a treadmill or on the road, the application will adapt to both conditions.
· Bike – Again, if you are on a bicycle or stationary bike, the application will adapt
· Swim – Choose your weapon!
o Fins – Swim with fins if you are so inclined! The app will adapt to that
o Without fins – Again, the app will adapt to that
Feel free to mix and match your cardio routines to keep yourself motivated. The training program is designed for it. All of the distance and time goals of each component of the workout programs are intended to keep you on track for achieving your fitness goals. Run and Bike times can be tracked through a stop watch function or by manually entering the time! A green or red light will tell you how you did. Swim functions are in manual mode only (seriously…who takes their phone into a pool?).
Reporting tools will show you how you are progressing over time. Remember…DON’T QUIT! Trust the process and complete each routine as best you can. If you are consistent, you will be ready to test out in no time!
This is the first of many applications that will offer variety, fun, and challenge. Let us know how we are doing via email. Encountering an issue? We will get right on it. Enjoy your workouts!
V1.9 - Added permission for Android 4.4 external storage. Updated to use the current play services.