Here's what you can expect from a typical AFROTC PT session:
-Form into flight
--30 high knees at a 4-count
--30 side-straddle hops at a 4-count
--squats, sit-ups, push-ups, calf raises (30-40 of each)
--3 minute personal stretch
-20-30 minute run, sometimes to include intervals/fartleks...