Could You Pass the Basic Air Force Fitness Exam?

Can you do 27 push-ups in 1 minute and 46 sit-ups in 1 minute and run 1.5 miles in under 14:22? If so, you can graduate from the United States Air Force (USAF) Basic Mandatory Training (BMT)—-That is, if you are a female.

Males must complete 45 push-ups in 1 minute and 50 sit-ups in 1 minute and run 1.5 miles in 11:57.

“Those numbers are tough to hit even for many 18-year-olds   who are supposedly in their prime,” said Jacob Colon, staff sergeant, USAF.

Recruits have six weeks from the time they report to military training to pass the examination. Failing to pass the physical fitness test is the top reason why recruits are “recycled” – sent back for additional training.

“I have recruits do two kinds of push-ups – diamond and also pyramid,” he said of the more than 100 Chicagoans he trains each year. “It’s better that they get introduced to what is expected of them now than wait till they get to boot camp and potentially feel overwhelmed.”

An advanced form of push-up, the diamond style, involves kneeling on all fours with the hands close together so the two index fingers and two thumbs are touching and form a diamond.

The pyramid push-up is the diamond push-up but with a different style of counting. “You may start with completing 15, then you complete 14 and work down to 1,” said Colon. “And does that last push-up ever feel good.”

Training Tips To Pass The Armed Services Examination

There are three events which are measured: push-ups, sit-ups, and a timed two-mile run. Here is training advice to help you “drop down and give me 5” with confidence:

• To pass the push-up test, you need to master the push-up technique and then practice, practice, practice. You can add a variety of push-up styles into your routine, such as decline push-ups, diamond push-ups, plyometric push-ups, etc. When you complete your push-up workout, finish with easier push-ups on your knees and continue until you can’t do any more.

In order to pass your sit-up test, you need excellent abdominal and hip flexor strength and endurance. Doing lots of sit-ups is your goal, but to get there, you may want to add a variety of ab and core exercises into your sit-up training routine. This will help you to develop good overall core strength and endurance. Practice sit-ups , as well as planks, knee raise, and oblique exercises.

If you are new to running, get your body accustomed to the activity. Once you are able to jog for 30 minutes, you are ready to build more speed and power.
To improve your two-mile run time, you can incorporate sprint work interval training or run “Ladders” at a 400-meter track.

Here is a basic ladder workout that will get you ready for the two-mile run test.
Do this workout at a 400 meter (m) track, twice a week with at least three days between workouts.

  • Warm up by jogging for two laps (800m)
  • Run 1 lap (400m) at your goal pace
  • Jog 800m
  • Run 400m at goal pace
  • Continue for 8 laps (two miles)
  • Over time (every two weeks) increase the laps run at goal pace and decrease the laps jogged, until you can maintain your goal pace for the entire two-miles.



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