Exercises?

Hey guys. I did pretty good on all my physical tests but I would like to get the number of crunches/sit ups up that I can do. Can anyone recommend some good sets/reps or workouts? Thanks

Plenty of stuff on the Internet. Look up some of the SEALs such as Stew Smith - excellent workout library. He was a company officer at USNA and helped many a mid ramp up their stats. Keys are good form and technique, breathing, and doing basics on a regular, committed, schedule. I have logged more than 50 years on the planet, and before breakfast, I still do the 100 sit-ups in 2 minutes and 65 push-ups (good ones), plus stretching and a few other big-muscle basics, unless I am really sick. Only reason I can still knock out the sit-ups and push-ups is I have been doing them every day since my late teens. I do pull-ups, 10, 3 times a week. Hate them, but I know if I stop, I will lose ground rapidly, especially since I am female, and, sigh, getting a bit creakier. Building a strong core is important, so you can hold your body still and minimize movements that add inefficiencies. I do my regular workout later in the day, which is a mix of various cardio, strength-building, flexibility and balance routines, depending on the rotation. I credit the Navy with giving me the habit of lifelong exercise.

Just google Stew Smith sit-ups! I also have one of those bars that hook under a door to stick my feet under.

I think my real advice is, get a good routine, and don't stop maintaining a baseline.

Okay, Capt MJ, I'm 43 and I max my pullups at 8, if I'm feeling awesome. Daily I do 92 situps and 41 pushups, also in the a.m. before anything else. I'm kinda pleased that I can max the PRT standards for my age and gender (also female). But if you can do 100 situps and 65 pushups, and you're 7 years older than me, I need to step it up! I think I have my 2016 fitness goal...

LongAgoPlebe said:

Okay, Capt MJ, I'm 43 and I max my pullups at 8, if I'm feeling awesome. Daily I do 92 situps and 41 pushups, also in the a.m. before anything else. I'm kinda pleased that I can max the PRT standards for my age and gender (also female). But if you can do 100 situps and 65 pushups, and you're 7 years older than me, I need to step it up! I think I have my 2016 fitness goal...

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I admit to giving myself a break on occasion and spreading out the pull-ups in bunches of 3-4, as long as I get to 10 total on the given day. I can still get to 10 straight if it's an awesome-type day. Just goes to show you what the body can still do, if you keep it in tune. I have given up running, squash, tennis and racquetball, as the knees are too crunchy to take the pounding and lateral movement. It's the pool, the rowing machine and the elliptical now, plus very long walks with big dogs. Years of weight training and a SEAL boyfriend from prehistoric dating days taught me the value of core strength.

For the patient original poster, you have the gift of youth and strength. Roll out of bed, stretch and habitualize a routine. Work on perfecting technique and breathing first, gradually working on adding reps (perfect ones), then "sprints" to work on pace, then focus on time. Same way you prep for a race. You have to put the work in.

I got you all beat. I can score of 95 on 18 holes, go home and put down 15 drinks while football games and still be up at 6:00 AM for work on Monday.