Pre Enlistment Week 1 Example

Pre-enlistment is a six week training program specifically catering for individuals with minimal fitness who are attempting to join the Australian Defence Force or emergency services. At the completion of the six weeks, individuals will be conditioned to commence BasicFit.

DayActivity
1

MORNING SESSION

DRESS: PT
INTENSITY: MEDIUM

1km run

10 x Push ups or modified push ups

10 x Assisted Chin ups

10 x Standing Shoulder press

10 x Bent over row

10 x Squats

10 x Lunges

15 x Military Sit ups

3-5 SETS. As you get stronger aim for 5.

2

MORNING SESSION

DRESS: PT
INTENSITY: MEDIUM

30 mins Spin or exercise bike
3

MORNING SESSION

DRESS: SWIMMERS
INTENSITY: MEDIUM

Swim 200m

4

MORNING SESSION

DRESS: PT
INTENSITY: MEDIUM

1km run + 1km walk

5

MORNING SESSION

DRESS: PT
INTENSITY: MEDIUM

10 Bench press + 10 Seated Row

2-3 SETS

10 Lat pull downs + 10 Push ups or modified push ups

2-3 SETS

10 Standing shoulder press + 10 Side raises

2-3 SETS

10 Single leg step ups each leg + 20 box step over’s with a jump

2-3 SETS

Military Sit ups 15

2-3 SETS

6

MORNING SESSION

DRESS: PT
INTENSITY: MEDIUM

30 mins fast walk

7

MORNING SESSION

DRESS: -
INTENSITY: -

Rest